Makro-Rechner — Protein-, Kohlenhydrat- & Fettziele

Macros (macronutrients) are the three main nutrients that provide calories: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Tracking macros gives finer control over body composition than counting calories alone — you can lose fat while preserving muscle by hitting the right protein target.

For most active people trying to lose fat or build muscle, 1.6–2.2 g of protein per kg of body weight is the evidence-backed range. Higher-protein diets preserve lean mass during a calorie deficit and increase satiety, helping you naturally eat less. Our high-protein split allocates 35–40% of calories to protein to hit this range for most people.

Counting macros is counting calories with extra precision — hitting your macro targets automatically hits your calorie target. If your main goal is weight change, total calories matter most. If body composition matters (muscle vs fat), tracking macros gives you meaningful control. Start with calories if you're new, add macro tracking once you're consistent.

Research consistently shows that when calories and protein are matched, keto and balanced diets produce similar fat-loss results. Keto may reduce appetite in some people, making adherence easier. The best macro split is the one you can stick to — choose based on your food preferences and lifestyle, not headlines.