Makro-Rechner — Kostenlos Online

For muscle building: 0.7–1.0g per pound of bodyweight (1.6–2.2g per kg). For fat loss while preserving muscle: 0.8–1.2g per pound. For general health: 0.36g per pound (0.8g per kg) is the RDA minimum.

Common macro splits: 40% carb / 30% protein / 30% fat (balanced), 20% carb / 40% protein / 40% fat (low-carb/keto-leaning), 50% carb / 25% protein / 25% fat (athletic performance). Your ideal split depends on preference, activity type, and goal.

Excess calories cause fat gain, not carbs specifically. Carbohydrates are the primary fuel for high-intensity exercise and brain function. Restricting carbs can help with fat loss for some people through appetite reduction and adherence, not metabolic magic.

Use a food tracking app (MyFitnessPal, Cronometer, or Lose It!) to log meals. Weigh food with a kitchen scale for accuracy. Most people see results from tracking consistently for 4+ weeks rather than perfect accuracy from day one.

Optional. Some athletes do "carb cycling" — higher carbs on training days, lower on rest days — while keeping weekly totals constant. For beginners, using the same daily targets is simpler and equally effective.

Yes, the Makro-Rechner on Allio Tools is completely free with no sign-up or registration required. It works directly in your browser.

Berechnen Sie Ihre ideale Verteilung von Proteinen, Kohlenhydraten und Fetten. No data is sent to a server — everything runs locally in your browser for maximum privacy and speed.

No installation needed. The Makro-Rechner runs entirely in your web browser on any device — desktop, tablet, or mobile.

Completely safe. The Makro-Rechner processes everything locally in your browser. No input data, results, or usage information is ever transmitted to or stored on any server.

After the page loads for the first time, the Makro-Rechner works without an internet connection for all client-side processing. Tools that fetch live external data (such as DNS or network lookups) require an active connection.

The Makro-Rechner uses clinically validated formulas such as the Mifflin–St Jeor or Harris–Benedict equations where applicable. Results are population-based estimates and can differ from measured values by 10–20% for individuals with atypical body composition. See our <a href="/methodology/">Methodology page</a> for full formula sources and references. Consult a qualified healthcare professional before making medical or dietary decisions.

The Makro-Rechner uses an established, peer-reviewed formula endorsed by leading health organisations such as the WHO, CDC, or NIH where applicable. The specific formula is chosen for its validated accuracy across diverse adult populations under normal conditions.

Yes. The Makro-Rechner is built with standard browser APIs and works on all modern browsers including Chrome, Firefox, Safari, and Edge — on both desktop and mobile. No plugins, extensions, or third-party software are required.

Select and copy the result text to paste into any document or app. For image tools, a Download button saves the file directly to your device. Your browser's built-in screenshot function also captures results quickly. No account or login is required.