宏量营养素计算器
根据卡路里目标计算蛋白质、碳水化合物和脂肪摄入量。
宏量营养素计算器根据您的卡路里目标和健身目标计算三种宏量营养素——蛋白质、碳水化合物和脂肪的每日推荐摄入量。宏量营养素是食物的能量提供成分：蛋白质每克提供 4 卡路里，碳水化合物每克 4 卡路里，脂肪每克 9 卡路里。
输入您的每日卡路里目标、体重和主要健身目标（减脂、维持或增肌）。该工具应用基于证据的宏量营养素比例：对于增肌，更高的蛋白质目标（约每公斤体重 1.6-2.2g）配合足够的碳水化合物和适量脂肪。
宏量营养素目标是指南，而不是绝对规则。个人反应各不相同，食物偏好、消化和训练方式都起着作用。许多人发现追踪几周宏量营养素可以建立足够的营养意识，无需严格计算即可直觉地吃好。
常见问题
代码实现
def calculate_macros(weight_kg: float, height_cm: float, age: int,
sex: str, activity: float, goal: str) -> dict:
"""
Calculate TDEE and macronutrient targets using Mifflin-St Jeor BMR.
sex: 'male' or 'female'
activity: 1.2=sedentary, 1.375=light, 1.55=moderate, 1.725=active, 1.9=very active
goal: 'lose' (-500 kcal), 'maintain', 'gain' (+300 kcal)
"""
if sex == "male":
bmr = 10 * weight_kg + 6.25 * height_cm - 5 * age + 5
else:
bmr = 10 * weight_kg + 6.25 * height_cm - 5 * age - 161
tdee = bmr * activity
adjustment = {"lose": -500, "maintain": 0, "gain": 300}.get(goal, 0)
target_calories = tdee + adjustment
# Macro splits (lose: 40/35/25, maintain: 35/40/25, gain: 30/45/25)
splits = {"lose": (0.40, 0.35, 0.25), "maintain": (0.35, 0.40, 0.25), "gain": (0.30, 0.45, 0.25)}
p_ratio, c_ratio, f_ratio = splits.get(goal, (0.35, 0.40, 0.25))
protein_g = target_calories * p_ratio / 4
carbs_g = target_calories * c_ratio / 4
fat_g = target_calories * f_ratio / 9
return {
"bmr": round(bmr), "tdee": round(tdee),
"target_calories": round(target_calories),
"protein_g": round(protein_g), "carbs_g": round(carbs_g), "fat_g": round(fat_g),
}
r = calculate_macros(70, 175, 30, "male", 1.55, "lose")
print(f"BMR : {r['bmr']} kcal")
print(f"TDEE : {r['tdee']} kcal")
print(f"Target Calories : {r['target_calories']} kcal")
print(f"Protein : {r['protein_g']} g")
print(f"Carbs : {r['carbs_g']} g")
print(f"Fat : {r['fat_g']} g")Comments & Feedback
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