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Makronährstoff-Rechner — Kostenloses Online-Tool

Protein, Kohlenhydrate, Fett für dein Fitnessziel

Berechne tägliche Protein-, Kohlenhydrat- und Fettwerte basierend auf Gewicht, Aktivität und Ziel (Abnehmen/Halten/Aufbau). Verschiedene Ernährungsstile.

Daily target
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Free macro calculator — protein, carbs, fat for your goal

Toololis Macro Rechner uses the Mifflin-St Jeor equation plus your activity + goal to compute daily protein, carb, and fat targets. 4 popular diet splits: balanced, high protein, keto, Mediterranean.

How to use this tool

  1. 1

    Enter body stats

    Age, sex, weight, height, activity level. Used to compute TDEE (Total Daily Energy Expenditure).

  2. 2

    Pick goal

    Cut (lose fat), maintain, or bulk (gain muscle). Adjusts daily calorie target.

  3. 3

    Choose macro split

    Balanced, high protein, keto, or Mediterranean. Get your daily protein/carb/fat targets.

Frequently Asked Questions

What are macros?
Macronutrients: protein (4 kcal/g, builds muscle), carbohydrates (4 kcal/g, primary energy), fat (9 kcal/g, hormones + energy). Total calories = (P×4) + (C×4) + (F×9).
How much protein do I need?
Sedentary: 0.8g/kg bodyweight. Active: 1.2-1.6g/kg. Building muscle: 1.6-2.2g/kg. Athletes / cutting: up to 2.5g/kg. Higher protein helps preserve muscle on a cut.
Keto — is it safe?
Keto (<50g carbs/day) works for weight loss for many. Neint for everyone — can lower athletic performance, worsen some health conditions. Talk to a doctor if you have kidney issues or are on medication.
Cut / maintain / bulk numbers?
Cut: 500-750 kcal below TDEE = 0.5-1kg/week fat loss. Maintain: TDEE. Bulk: 200-400 kcal above TDEE = 0.25-0.5kg/week weight gain (most should be muscle with proper training).
Is this medical advice?
Nein — this is a calculator, not medical advice. For personalized plans (health conditions, training goals), work with a registered dietitian.

Wichtigste Punkte

  • Macro Rechner is a free, browser-based calculator tool — protein, carbs, fat for your fitness goal.
  • Nein signup, no downloads, no file uploads — your data stays on your device.
  • Works on desktop, tablet, and mobile. Install as a PWA for offline access.

How to Use Macro Rechner

  1. Open the tool: Launch Macro Rechner on Toololis — no account or download needed.
  2. Enter your data: Paste text, enter values, or select a file directly in your browser.
  3. Get instant results: Everything is processed locally — results appear immediately.
  4. Copy or download: Save your output or share it. Bookmark for quick access next time.

Macro Rechner — Quick Facts

Preis
Kostenlos — keine Limits, kein Wasserzeichen, keine Paywall
Privatsphäre
100% browser-basiert — keine Daten verlassen dein Gerät
Plattform
Jeder moderne Browser — Desktop, Tablet, Mobil
Kategorie
Rechner Tools on Toololis
Offline
Works offline after first visit (Progressive Web App)
MerkmalDetails
ToolMacro Rechner
KategorieRechner
Anmeldung nötigNein
Datei-UploadKeine — wird im Browser verarbeitet
Mobile-UnterstützungVoll responsive
KostenFür immer kostenlos

Why Use Macro Rechner?

You should try Macro Rechner for a quick, private way to protein, carbs, fat for your fitness goal. All processing happens in your browser. Your files and data never leave your device. According to web.dev, client-side processing is the gold standard for privacy.

On the other hand, dedicated APIs or desktop tools suit batch processing better. They also handle server-side automation. For everyday tasks, browser tools offer the best speed, privacy, and convenience.

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100% Privatsphäre. Dieses Tool läuft komplett in deinem Browser. Deine Daten werden niemals auf einen Server hochgeladen.