ماشینحساب نسبت درشتمغذی – هدف پروتئین، کربوهیدرات و چربی
Find your ideal macronutrient ratio based on your calorie target and fitness goal. Our macro ratio calculator breaks down exactly how many grams of protein, carbohydrates, and fat you need daily for fat loss, muscle gain, or maintenance.
نحوه استفاده از این ماشین حساب
- Daily Calorie Target (kcal) را وارد کنید
- Primary Goal را وارد کنید
- Protein % را وارد کنید
- Carbohydrate % را وارد کنید
- Fat % را وارد کنید
- روی دکمه محاسبه کلیک کنید
- نتیجه نمایش داده شده در زیر ماشین حساب را بخوانید
What Are Macronutrients?
Macronutrients are the three main categories of nutrients that provide calories: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Every food is made up of some combination of these three, plus water and micronutrients (vitamins and minerals).
Your macro ratio — the percentage of calories from each macro — profoundly affects body composition, energy levels, satiety, and athletic performance. There is no single "perfect" ratio; optimal macros depend on your goals, body type, training, and food preferences.
Alcohol is a fourth source of calories (7 cal/g) but is not a macronutrient since it provides no nutritional value beyond energy.
Common Macro Ratios by Goal
| Goal | Protein | Carbohydrates | Fat |
|---|---|---|---|
| Fat Loss | 35–40% | 25–35% | 25–35% |
| Muscle Gain | 25–35% | 40–50% | 20–30% |
| Maintenance | 25–30% | 40–50% | 25–35% |
| Endurance Running | 15–20% | 55–65% | 20–25% |
| Ketogenic | 20–25% | 5–10% | 65–75% |
| Zone 2 / Low-Carb | 25–30% | 30–35% | 35–40% |
These are starting points. Track your progress for 4–6 weeks, then adjust based on energy, performance, and body composition changes.
Protein: The Priority Macro
For most active people, protein is the most important macro to get right. Protein preserves lean muscle during weight loss, stimulates muscle protein synthesis, increases satiety, and has the highest thermic effect of food (20–30% of calories burned in digestion).
Protein targets by goal:
- Fat loss: 1.6–2.4 g per kg of body weight (or goal weight)
- Muscle gain: 1.6–2.2 g per kg
- Endurance athletes: 1.4–1.7 g per kg
- Sedentary adults: 0.8 g per kg (RDA minimum)
Higher protein intakes (up to 3+ g/kg) are safe for healthy adults and may benefit those in aggressive caloric deficits trying to preserve muscle mass.
Carbohydrates: Fuel for Performance
Carbohydrates are the primary fuel for high-intensity exercise, brain function, and metabolic processes. They're stored as glycogen in muscles and liver (about 400–500g total capacity) and are the first fuel depleted during running.
Not all carbs are equal. Prioritize:
- Complex carbs: Oats, rice, sweet potatoes, quinoa, beans — slow-digesting, sustained energy
- Fibrous vegetables: High volume, low calories, rich in fiber and micronutrients
- Fruit: Natural sugars plus fiber, antioxidants, vitamins
Limit: added sugars, refined grains, ultra-processed foods. These spike insulin, provide little satiety, and contribute to energy crashes.
Fat: Essential and Misunderstood
Dietary fat was villainized in the 1980s–90s, but research now shows it's essential for hormone production (testosterone, estrogen), brain health, fat-soluble vitamin absorption (A, D, E, K), cell membrane integrity, and inflammation regulation.
Quality fat sources:
- Monounsaturated: Olive oil, avocados, almonds, macadamia nuts
- Polyunsaturated (omega-3): Salmon, sardines, walnuts, flaxseeds — anti-inflammatory
- Saturated: Eggs, meat, coconut oil — some is fine, excessive is problematic
Avoid: trans fats (partially hydrogenated oils). These are associated with cardiovascular disease and should be minimized. Most ultra-processed snack foods contain them.
Macro Tracking Methods
From strictest to most flexible:
- Precise tracking (MyFitnessPal, Cronometer): Log every gram. Most accurate, best for competition prep or stubborn fat loss. Requires time and a food scale.
- Hand-portion method: Palm = protein serving, fist = veggies, cupped hand = carbs, thumb = fat. No apps needed, portable.
- Plate method: Half plate vegetables, quarter protein, quarter complex carbs, thumb of fat. Simple and sustainable.
- Protein-first approach: Hit protein targets daily; let carbs and fats fill the remaining calories intuitively.
Research shows that people who track their food intake lose significantly more weight and maintain it better than those who don't — not because tracking is magic, but because awareness drives better choices.
Macro Timing: Does It Matter?
While total daily macros matter most (it's the foundation), timing can optimize performance and recovery:
- Pre-workout: 20–40g carbs + 20g protein 1–2 hours before exercise improves performance
- Post-workout: 20–40g protein within 2 hours maximizes muscle protein synthesis. Carbs help replenish glycogen.
- Before bed: 20–40g protein (especially casein from cottage cheese) may reduce muscle breakdown overnight
- Throughout the day: Distributing protein evenly across 3–5 meals (25–40g per meal) optimizes synthesis over a single large serving
آخرین بهروزرسانی: March 2026
Frequently Asked Questions
What is the best macro ratio for fat loss?
A high-protein approach works best: ~35–40% protein, 25–35% carbs, 25–35% fat. In grams, aim for 1.8–2.4g protein per kg of body weight. High protein preserves muscle mass while in a caloric deficit and increases satiety.
What is the best macro ratio for muscle gain?
For muscle gain: ~25–30% protein, 45–50% carbs, 20–30% fat, with a caloric surplus of 200–500 calories above TDEE. Sufficient carbs fuel training performance; high protein supports muscle protein synthesis.
How many grams of protein do I need per day?
Active people benefit from 1.6–2.2g protein per kg of body weight. For a 75kg person: 120–165g daily. Spread across 3–5 meals of 30–40g each for optimal muscle protein synthesis.
Is the 40/30/30 macro split good?
The 40% carbs/30% protein/30% fat split (Zone diet) is balanced and works well for most active people. It provides adequate carbs for energy, high protein for satiety and muscle, and enough fat for hormone production.
Should I count fiber in my carb total?
Fiber calories are partially absorbed (about 2 cal/g vs. 4 cal/g for other carbs). Many people use "net carbs" (total carbs − fiber) especially for low-carb diets. For most goals, counting total carbs and aiming for 25–35g fiber daily works well.
Do macros matter more than calories?
Calories determine weight change; macros determine body composition and performance. You can lose fat eating only carbs in a deficit, but you'll lose more muscle. Higher protein in a deficit preserves lean mass, resulting in a better physique at the same weight.
What macro ratio is best for endurance running?
Endurance athletes benefit from higher carbohydrate intake (55–65% of calories) to support glycogen stores and high-intensity training. Protein (15–20%) maintains muscle; fat (20–25%) provides sustained energy at lower intensities.
Can I build muscle on a high-carb diet?
Yes. Most successful natural bodybuilders and strength athletes eat relatively high carbs (40–50% of calories). Carbs support training performance and insulin-mediated nutrient delivery to muscles. Protein remains the critical muscle-building macro.
What is flexible dieting (IIFYM)?
If It Fits Your Macros (IIFYM) is an approach where you eat any foods as long as you hit your daily macro targets. It allows dietary flexibility without restricting specific foods. Research supports it for adherence — sustainable diets outperform "perfect" diets you quit.
How do I know if my macros are working?
Track progress weekly: weigh yourself (same conditions), take measurements (waist, hips), and note performance and energy levels. Weight fluctuates daily — look at 2-week trends. If not moving toward your goal after 3–4 weeks, adjust calories by 100–200/day.