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Macro Rekenmachine — Gratis online tool

Bereken eiwitten, koolhydraten en vetten voor je fitnessdoel

Bereken dagelijkse macro's (eiwitten, koolhydraten, vetten) op basis van gewicht, activiteit en doel (afvallen/aankomen/onderhoud). Gratis.

Daily target
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Protein
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Carbs
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Fat
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Meer weten

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

Toololis Macro Rekenmachine 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. Neet 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?
Nee — this is a calculator, not medical advice. For personalized plans (health conditions, training goals), work with a registered dietitian.

Belangrijkste punten

  • Macro Rekenmachine is a free, browser-based calculator tool — protein, carbs, fat for your fitness goal.
  • Nee 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 Rekenmachine

  1. Open the tool: Launch Macro Rekenmachine 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 Rekenmachine — Quick Facts

Prijs
Gratis — geen limieten, geen watermerk, geen paywall
Privacy
100% in de browser — geen data verlaat je apparaat
Platform
Elke moderne browser — desktop, tablet of mobiel
Categorie
Rekenmachine Tools on Toololis
Offline
Works offline after first visit (Progressive Web App)
FunctieDetails
ToolMacro Rekenmachine
CategorieRekenmachine
Aanmelden vereistNee
Bestand uploadenGeen — verwerkt in browser
Mobiel ondersteundVolledig responsive
KostenVoor altijd gratis

Why Use Macro Rekenmachine?

You should try Macro Rekenmachine 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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Daily calorie needs using Mifflin-St Jeor formula

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100% Privacy. Deze tool draait volledig in je browser. Je gegevens worden nooit naar een server geüpload.