{"id":2957,"date":"2026-10-20T13:22:47","date_gmt":"2026-10-20T12:22:47","guid":{"rendered":"https:\/\/wpcalc.com\/pt\/beleza\/calculadora-de-macros\/"},"modified":"2026-10-20T13:22:47","modified_gmt":"2026-10-20T12:22:47","slug":"calculadora-de-macros","status":"publish","type":"post","link":"https:\/\/wpcalc.com\/pt\/beleza\/calculadora-de-macros\/","title":{"rendered":"Calculadora de Macros \u2013 Prote\u00ednas, Carboidratos e Gorduras"},"content":{"rendered":"<section class=\"not-prose calculator-box\" aria-labelledby=\"calculator-title\"><div class=\"flex items-baseline sm:items-center justify-between gap-2 sm:gap-3\"><div class=\"flex flex-col sm:flex-row sm:items-center gap-2\"><span class=\"icon icon-calculator text-primary-700! text-base! dark:text-primary-300!\" aria-hidden=\"true\"><\/span><h2 id=\"calculator-title\" class=\"text-lg font-display font-bold\">Defina suas metas di\u00e1rias de prote\u00edna, carboidratos e gordura<\/h2><\/div><div class=\"calcdash-favorite group\">\n  <button type=\"button\" class=\"favorite\" id=\"favorite\" data-favorite-id=\"2957\" data-favorite-title=\"Macros\" data-favorite-url=\"https:\/\/wpcalc.com\/pt\/beleza\/calculadora-de-macros\/\" data-favorite-excerpt=\"Estime as calorias di\u00e1rias e as metas de prote\u00ednas, carboidratos e gorduras a partir da sua idade, sexo, altura, peso, n\u00edvel de atividade, objetivo e divis\u00e3o de calorias preferida.\" aria-label=\"Adicionar aos favoritos\" data-favorite-icon=\"icon icon-nutrition\">\n    <span class=\"icon icon-shape-star-empty\" aria-hidden=\"true\"><\/span>\n  <\/button>\n  <div class=\"calcdash-favorite__tip\" aria-hidden=\"true\">\n   <span class=\"favorite-tooltip\" id=\"favorite-tooltip\"><\/span>\n  <\/div>\n  <span class=\"sr-only\" role=\"status\" id=\"favorite-status\"><\/span>\n<\/div><\/div><form action=\"https:\/\/wpcalc.com\/pt\/beleza\/calculadora-de-macros\/\" method=\"POST\" class=\"calculator\" id=\"calculator-2957\" data-post=\"2957\"><fieldset class=\"fieldset-input is-1\"><legend class=\"sr-only\">Campos de entrada<\/legend><div class=\"field\" id=\"input-1\"><label for=\"field-1\">Sexo<\/label><div class=\"grid grid-cols-1\"><select id=\"field-1\" name=\"sexo\"><option value=\"female\" selected>Feminino<\/option><option value=\"male\">Masculino<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><div class=\"field\" id=\"input-2\"><label for=\"field-2\">Idade<\/label><input type=\"text\" name=\"idade\" id=\"field-2\" aria-describedby=\"calc-unit-2\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"18\" max=\"120\" value=\"30\"\/><div class=\"unit\" id=\"calc-unit-2\">anos<\/div><\/div><div class=\"field\" id=\"input-3\"><label for=\"field-3\">Formato da altura<\/label><div class=\"grid grid-cols-1\"><select id=\"field-3\" name=\"formato_da_altura\"><option value=\"cm\" selected>Cent\u00edmetros<\/option><option value=\"ft\">P\u00e9s e polegadas<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><div class=\"field\" id=\"input-4\"><label for=\"field-4\">Altura<\/label><input type=\"text\" name=\"altura\" id=\"field-4\" aria-describedby=\"calc-unit-4\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"90\" max=\"250\" value=\"165\"\/><div class=\"unit\" id=\"calc-unit-4\">cm<\/div><\/div><div class=\"field\" id=\"input-5\" hidden><label for=\"field-5\">Altura: p\u00e9s<\/label><input type=\"text\" name=\"altura_ps\" id=\"field-5\" aria-describedby=\"calc-unit-5\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"3\" max=\"8\" value=\"5\"\/><div class=\"unit\" id=\"calc-unit-5\">ft<\/div><\/div><div class=\"field\" id=\"input-6\" hidden><label for=\"field-6\">Altura: polegadas<\/label><input type=\"text\" name=\"altura_polegadas\" id=\"field-6\" aria-describedby=\"calc-unit-6\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"11.99\" value=\"5\"\/><div class=\"unit\" id=\"calc-unit-6\">pol<\/div><\/div><div class=\"field\" id=\"input-7\"><label for=\"field-7\">Peso<\/label><div class=\"field-group\"><input type=\"text\" name=\"peso\" id=\"field-7\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" value=\"70\"\/><div class=\"grid grid-cols-1\"><select id=\"field-8\" name=\"unidade\" aria-label=\"Unidade\"><option value=\"kg\" selected>kg<\/option><option value=\"lb\">lb<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><\/div><div class=\"field\" id=\"input-8\"><label for=\"field-9\">N\u00edvel de atividade<\/label><div class=\"grid grid-cols-1\"><select id=\"field-9\" name=\"nvel_de_atividade\"><option value=\"1.2\">Sedent\u00e1rio (1,2)<\/option><option value=\"1.375\">Levemente ativo (1,375)<\/option><option value=\"1.55\" selected>Moderadamente ativo (1,55)<\/option><option value=\"1.725\">Muito ativo (1,725)<\/option><option value=\"1.9\">Extremamente ativo (1,9)<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><div class=\"field\" id=\"input-9\"><label for=\"field-10\">Objetivo<\/label><div class=\"grid grid-cols-1\"><select id=\"field-10\" name=\"objetivo\"><option value=\"lose\">Perder cerca de 0,5 kg \/ 1 lb por semana<\/option><option value=\"maintain\" selected>Manter o peso<\/option><option value=\"gain\">Ganhar peso<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><div class=\"field\" id=\"input-10\"><label for=\"field-11\">Distribui\u00e7\u00e3o da dieta<\/label><div class=\"grid grid-cols-1\"><select id=\"field-11\" name=\"distribuio_da_dieta\"><option value=\"balanced\" selected>Equilibrada: 30% prote\u00edna \/ 40% carboidratos \/ 30% gordura<\/option><option value=\"low_carb\">Low-carb: 40% prote\u00edna \/ 20% carboidratos \/ 40% gordura<\/option><option value=\"high_protein\">Rica em prote\u00edna: 40% prote\u00edna \/ 35% carboidratos \/ 25% gordura<\/option><option value=\"keto\">Cetog\u00eanica (keto): 25% prote\u00edna \/ 5% carboidratos \/ 70% gordura<\/option><option value=\"custom\">Porcentagens personalizadas<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><div class=\"field\" id=\"input-11\" hidden><label for=\"field-12\">Prote\u00edna personalizada<\/label><input type=\"text\" name=\"protena_personalizada\" id=\"field-12\" aria-describedby=\"calc-unit-12\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"100\" value=\"30\"\/><div class=\"unit\" id=\"calc-unit-12\">%<\/div><\/div><div class=\"field\" id=\"input-12\" hidden><label for=\"field-13\">Carboidratos personalizados<\/label><input type=\"text\" name=\"carboidratos_personalizados\" id=\"field-13\" aria-describedby=\"calc-unit-13\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"100\" value=\"40\"\/><div class=\"unit\" id=\"calc-unit-13\">%<\/div><\/div><div class=\"field\" id=\"input-13\" hidden><label for=\"field-14\">Gordura personalizada<\/label><input type=\"text\" name=\"gordura_personalizada\" id=\"field-14\" aria-describedby=\"calc-unit-14\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"100\" value=\"30\"\/><div class=\"unit\" id=\"calc-unit-14\">%<\/div><\/div><div class=\"field\" id=\"input-14\"><label for=\"field-15\">Refei\u00e7\u00f5es por dia<\/label><div class=\"grid grid-cols-1\"><select id=\"field-15\" name=\"refeies_por_dia\"><option value=\"3\" selected>3 refei\u00e7\u00f5es<\/option><option value=\"4\">4 refei\u00e7\u00f5es<\/option><option value=\"5\">5 refei\u00e7\u00f5es<\/option><option value=\"6\">6 refei\u00e7\u00f5es<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><\/fieldset><div class=\"buttons\"><button type=\"submit\" data-text=\"Recalcular\" id=\"calculate-button\" data-post=\"2957\">Calcular<\/button><button type=\"reset\">Redefinir<\/button><\/div><div class=\"field is-checkbox hidden!\" id=\"field-auto-calc\"><input type=\"checkbox\" id=\"auto-calc\"><label for=\"auto-calc\">Calcular automaticamente<\/label><small>Se ativado, o resultado \u00e9 atualizado automaticamente quando voc\u00ea altera qualquer valor.<\/small><\/div><div class=\"fieldset-result is-hidden\" aria-labelledby=\"result-title\" aria-live=\"polite\" role=\"region\"> <h3 class=\"result-title bg-gradient-to-r from-primary-50 to-gray-50 dark:from-primary-900 dark:to-gray-800\" id=\"result-title\"><span class=\"icon icon-s-pulse\" aria-hidden=\"true\"><\/span> Suas metas di\u00e1rias de macros<\/h3><div class=\"result-box\"><div class=\"field-result is-column\" id=\"output-1\"><span class=\"field-title\"><span>Meta de calorias<\/span><span class=\"result-term\">kcal<\/span><\/span><span class=\"field-value\" id=\"result-1\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copiar resultado\" aria-label=\"Copiar resultado\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result is-column\" id=\"output-2\"><span class=\"field-title\"><span>Macros por dia<\/span><\/span><span class=\"field-value\" id=\"result-2\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copiar resultado\" aria-label=\"Copiar resultado\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result is-column\" id=\"output-3\"><span class=\"field-title\"><span>Macros por refei\u00e7\u00e3o<\/span><\/span><span class=\"field-value\" id=\"result-3\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copiar resultado\" aria-label=\"Copiar resultado\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result is-column\" id=\"output-4\"><span class=\"field-title\"><span>Distribui\u00e7\u00e3o das calorias<\/span><\/span><span class=\"field-value\" id=\"result-4\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copiar resultado\" aria-label=\"Copiar resultado\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><\/div><div class=\"result-actions\"><button type=\"button\" class=\"copy-link\"><svg viewBox=\"0 0 20 20\" fill=\"currentColor\" aria-hidden=\"true\"><path d=\"M12.232 4.232a2.5 2.5 0 0 1 3.536 3.536l-1.225 1.224a.75.75 0 0 0 1.061 1.06l1.224-1.224a4 4 0 0 0-5.656-5.656l-3 3a4 4 0 0 0 .225 5.865.75.75 0 0 0 .977-1.138 2.5 2.5 0 0 1-.142-3.667l3-3Z\"\/><path d=\"M11.603 7.963a.75.75 0 0 0-.977 1.138 2.5 2.5 0 0 1 .142 3.667l-3 3a2.5 2.5 0 0 1-3.536-3.536l1.225-1.224a.75.75 0 0 0-1.061-1.06l-1.224 1.224a4 4 0 1 0 5.656 5.656l3-3a4 4 0 0 0-.225-5.865Z\"\/><\/svg><span class=\"copy-link__text\">Copiar link para este c\u00e1lculo<\/span><\/button><span class=\"sr-only\" role=\"status\" id=\"copy-link-status\"><\/span><\/div><\/div><a href=\"#respond\" class=\"hidden transition-opacity duration-300 opacity-0 w-50 text-sm justify-center items-center gap-2 px-4 py-2 rounded bg-gray-200 text-gray-700 hover:bg-gray-300\" id=\"leave-comment\"><span class=\"icon icon-comments\" aria-hidden=\"true\"><\/span>Deixar um coment\u00e1rio<\/a><\/form><\/section><section id=\"calc-reactions\" class=\"not-prose hidden my-12 bg-gradient-to-r from-primary-50 to-gray-50 border border-indigo-100 rounded-xl px-6 py-4 shadow-sm\" data-post=\"2957\" aria-live=\"polite\" aria-labelledby=\"calc-reactions-title\"><p id=\"calc-reactions-title\" class=\"text-sm text-gray-500 text-center mb-2\">O que voc\u00ea achou deste resultado?<\/p><div role=\"group\" aria-labelledby=\"calc-reactions-title\" class=\"grid grid-cols-3 sm:flex sm:flex-row sm:justify-around gap-4 sm:items-center sm:flex-wrap\"><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"like\"><span class=\"reaction-count\" data-reaction-count=\"like\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude00 <\/span><span class=\"reaction-description font-medium\">Curti <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"helpful\"><span class=\"reaction-count\" data-reaction-count=\"helpful\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\udca1 <\/span><span class=\"reaction-description font-medium\">\u00datil <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"confused\"><span class=\"reaction-count\" data-reaction-count=\"confused\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude15 <\/span><span class=\"reaction-description font-medium\">Confuso <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"disappointed\"><span class=\"reaction-count\" data-reaction-count=\"disappointed\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude1e <\/span><span class=\"reaction-description font-medium\">Decepcionado <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"inaccurate\"><span class=\"reaction-count\" data-reaction-count=\"inaccurate\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\u274c <\/span><span class=\"reaction-description font-medium\">Impreciso <\/span><\/button><\/div><div id=\"reaction-message\" class=\"hidden mt-8 rounded-md border border-primary-100 bg-white\/50 backdrop-blur-sm px-4 py-2 text-sm text-center shadow-sm\"><\/div><\/section><div class=\"calcdash-ad not-prose calcdash-ad--calc_result calcdash-ad--in-article\"><ins class=\"adsbygoogle\" style=\"display:block\" data-ad-client=\"ca-pub-1721569815777345\" data-ad-slot=\"6317458308\" data-ad-layout=\"in-article\" data-ad-format=\"fluid\"><\/ins><script>(adsbygoogle = window.adsbygoogle || []).push({});<\/script><\/div>\n<style id=\"wpcoderpro-inline-1\">.formula-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section class=\"formula-box\" aria-labelledby=\"formula-title\">\r\n\t<div id=\"formula-title\" class=\"not-prose font-display mb-4\"><span class=\"icon icon-formula\" aria-hidden=\"true\"><\/span><h2>F\u00f3rmula dos macros<\/h2><\/div>\r\n\t<figure class=\"not-prose formula\">\r\n\t\t<figcaption class=\"formula-title\">F\u00f3rmula<\/figcaption>\r\n\t\t<div class=\"text-base text-gray-800\" id=\"formula\">\n\\[ \\begin{aligned} \\mathrm{BMR} &amp;= 10w+6.25h-5a+b \\\\ \\mathrm{TDEE} &amp;= \\mathrm{BMR}\\times A \\\\ E &amp;= \\max(\\mathrm{TDEE}+\\Delta,\\ F) \\\\ g_m &amp;= \\frac{E\\times p_m\/100}{k_m} \\end{aligned} \\]\n<\/div>\r\n\t<\/figure>\r\n\t<\/p>\n<p><strong>Onde:<\/strong><\/p>\n<ul>\n<li>\\(w\\) \u2014 peso em quilogramas; \\(h\\) \u2014 altura em cent\u00edmetros; \\(a\\) \u2014 idade em anos.<\/li>\n<li>\\(b\\) \u2014 \\(-161\\) para o sexo feminino ou \\(+5\\) para o sexo masculino, conforme a equa\u00e7\u00e3o de Mifflin\u2013St Jeor.<\/li>\n<li>\\(A\\) \u2014 multiplicador de atividade selecionado, de 1,2 a 1,9.<\/li>\n<li>\\(\\Delta\\) \u2014 ajuste do objetivo: \\(-500\\), 0 ou \\(+300\\) kcal\/dia para perda, manuten\u00e7\u00e3o ou ganho de peso.<\/li>\n<li>\\(F\\) \u2014 m\u00ednimo da calculadora: 1.200 kcal\/dia para o sexo feminino ou 1.500 kcal\/dia para o sexo masculino.<\/li>\n<li>\\(E\\) \u2014 calorias-alvo por dia; \\(p_m\\) \u2014 a porcentagem das calorias de um macro; \\(g_m\\) \u2014 suas gramas di\u00e1rias.<\/li>\n<li>\\(k_m\\) \u2014 4 kcal\/g para prote\u00ednas e carboidratos, ou 9 kcal\/g para gorduras.<\/li>\n<\/ul>\n<p>A calculadora estima as calorias de manuten\u00e7\u00e3o a partir da taxa metab\u00f3lica basal (TMB) e do n\u00edvel de atividade, aplica o ajuste do objetivo e depois garante que o resultado n\u00e3o fique abaixo do m\u00ednimo de calorias. Em seguida, converte a participa\u00e7\u00e3o de cada macro nas calorias-alvo em gramas.<\/p>\n<p>\r\n<\/section>\n<style id=\"wpcoderpro-inline-2\">.calculation-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section id=\"calculation\" class=\"calculation-box\" aria-labelledby=\"calculation-title\">\r\n\t<div id=\"calculation-title\" class=\"not-prose font-display\"><span class=\"icon icon-unordered-list\" aria-hidden=\"true\"><\/span><h2>Macros \u2013 Exemplo de c\u00e1lculo<\/h2><\/div>\r\n\r\n<\/p>\n<p><strong>Exemplo:<\/strong> usando as configura\u00e7\u00f5es padr\u00e3o \u2014 uma mulher de 30 anos, com 165 cm de altura e 70 kg, moderadamente ativa, em manuten\u00e7\u00e3o de peso, com uma divis\u00e3o equilibrada de 30% de prote\u00ednas, 40% de carboidratos e 30% de gorduras, distribu\u00edda em tr\u00eas refei\u00e7\u00f5es.<\/p>\n<p>\\[ \\begin{aligned} \\mathrm{BMR} &amp;= 10(70)+6.25(165)-5(30)-161=1{,}420.25\\ \\mathrm{kcal\/day} \\\\ E &amp;= 1{,}420.25(1.55)=2{,}201.3875\\ \\mathrm{kcal\/day} \\\\ \\text{Prote\u00edna} &amp;= \\frac{2{,}201.3875(0.30)}{4}=165.1\\ \\mathrm{g\/day} \\\\ \\text{Carboidratos} &amp;= \\frac{2{,}201.3875(0.40)}{4}=220.1\\ \\mathrm{g\/day} \\\\ \\text{Gorduras} &amp;= \\frac{2{,}201.3875(0.30)}{9}=73.4\\ \\mathrm{g\/day} \\end{aligned} \\]<\/p>\n<p><strong>Resultado:<\/strong> aproximadamente 2.201 kcal\/dia, sendo 165,1 g de prote\u00ednas, 220,1 g de carboidratos e 73,4 g de gorduras. Dividido igualmente entre tr\u00eas refei\u00e7\u00f5es, isso d\u00e1 cerca de 55,0 g de prote\u00ednas, 73,4 g de carboidratos e 24,5 g de gorduras por refei\u00e7\u00e3o.<\/p>\n<p>\n\r\n<\/section>\n<h2>Como usar a calculadora<\/h2>\n<ol>\n<li>Selecione o <strong>Sexo<\/strong> e informe a <strong>Idade<\/strong>. O sexo escolhido determina a constante usada na equa\u00e7\u00e3o da TMB.<\/li>\n<li>Escolha o <strong>Formato da altura<\/strong>. Informe a <strong>Altura<\/strong> em cent\u00edmetros ou use <strong>Altura: p\u00e9s<\/strong> e <strong>Altura: polegadas<\/strong>. Digite o <strong>Peso<\/strong> e escolha kg ou lb em <strong>Unidade<\/strong>.<\/li>\n<li>Escolha o <strong>N\u00edvel de atividade<\/strong> que melhor representa tanto os seus exerc\u00edcios habituais quanto o movimento do dia a dia. Depois, defina o <strong>Objetivo<\/strong> como perda de peso, manuten\u00e7\u00e3o ou ganho.<\/li>\n<li>Selecione uma <strong>Divis\u00e3o da dieta<\/strong>. Se voc\u00ea escolher porcentagens personalizadas, informe <strong>Prote\u00edna personalizada<\/strong>, <strong>Carboidratos personalizados<\/strong> e <strong>Gorduras personalizadas<\/strong>; a soma deve totalizar 100%.<\/li>\n<li>Escolha as <strong>Refei\u00e7\u00f5es por dia<\/strong> para ver a divis\u00e3o em refei\u00e7\u00f5es iguais. Confira <strong>Calorias-alvo<\/strong>, <strong>Macros por dia<\/strong>, <strong>Macros por refei\u00e7\u00e3o<\/strong> e <strong>Divis\u00e3o de calorias<\/strong> nos resultados.<\/li>\n<\/ol>\n<h2>O que significam as suas metas de macros<\/h2>\n<p>Os macronutrientes \u2014 prote\u00ednas, carboidratos e gorduras \u2014 fornecem a maior parte das calorias dos alimentos. Esta calculadora parte de uma estimativa da energia que o seu corpo gasta em repouso, chamada de TMB. Multiplicando a TMB pelo fator de atividade selecionado, chega-se a uma estimativa do gasto energ\u00e9tico total di\u00e1rio (GET), ou seja, as calorias de manuten\u00e7\u00e3o. O objetivo ajusta essa estimativa em \u2212500 kcal\/dia para perda de peso, 0 para manuten\u00e7\u00e3o ou +300 kcal\/dia para ganho.<\/p>\n<p>A divis\u00e3o da dieta descreve <em>porcentagens de calorias<\/em>, n\u00e3o porcentagens de gramas. Prote\u00ednas e carboidratos fornecem cerca de 4 kcal por grama cada, enquanto as gorduras fornecem cerca de 9 kcal por grama. Por isso, uma divis\u00e3o com 30% de prote\u00ednas e 30% de gorduras gera metas diferentes em gramas. As op\u00e7\u00f5es pr\u00e9-definidas s\u00e3o apenas maneiras de distribuir a meta de calorias; n\u00e3o s\u00e3o exig\u00eancias para alcan\u00e7ar um objetivo espec\u00edfico.<\/p>\n<p>Use os valores di\u00e1rios como pontos de partida, e n\u00e3o como quantidades exatas que voc\u00ea precisa acertar em todas as refei\u00e7\u00f5es. Os valores por refei\u00e7\u00e3o simplesmente dividem cada meta di\u00e1ria pelo n\u00famero de refei\u00e7\u00f5es selecionado. Voc\u00ea pode distribuir os alimentos de forma diferente ao longo do dia, mantendo os mesmos totais di\u00e1rios. Os valores de calorias e gramas exibidos s\u00e3o arredondados, portanto recalcular as calorias a partir das gramas mostradas pode gerar um total levemente diferente.<\/p>\n<h2>Premissas e limita\u00e7\u00f5es pr\u00e1ticas<\/h2>\n<p>O GET \u00e9 uma estimativa, n\u00e3o uma medi\u00e7\u00e3o. Pessoas com a mesma altura, peso, idade e atividade declarada podem gastar quantidades diferentes de energia. Um n\u00edvel de atividade que superestime ou subestime o seu movimento habitual pode mudar o resultado de forma significativa. Se voc\u00ea acompanha a sua ingest\u00e3o, compare a tend\u00eancia do seu peso ao longo de v\u00e1rias semanas com o seu objetivo antes de decidir ajustar as calorias.<\/p>\n<p>A calculadora n\u00e3o define metas abaixo de 1.200 kcal\/dia para o sexo feminino ou 1.500 kcal\/dia para o sexo masculino. Se o objetivo de perda escolhido cair abaixo desse m\u00ednimo, o resultado mostra a meta elevada; ela deixa de representar a redu\u00e7\u00e3o completa de 500 kcal\/dia. Esses pisos s\u00e3o regras da calculadora, n\u00e3o uma garantia de que a meta seja adequada ou nutricionalmente suficiente para todas as pessoas. A taxa de perda de peso declarada e qualquer ganho de peso s\u00e3o estimativas, n\u00e3o promessas.<\/p>\n<p>O c\u00e1lculo de Mifflin\u2013St Jeor usa uma constante para sexo feminino ou masculino e n\u00e3o leva em conta diferen\u00e7as individuais de composi\u00e7\u00e3o corporal nem circunst\u00e2ncias que podem alterar as necessidades de energia. Em caso de gravidez, amamenta\u00e7\u00e3o, condi\u00e7\u00e3o de sa\u00fade ou hist\u00f3rico de transtorno alimentar, procure orienta\u00e7\u00e3o individualizada em vez de depender apenas desta estimativa.<\/p>\n<p>A meta de carboidratos aqui \u00e9 baseada no total de gramas de carboidratos; ela n\u00e3o desconta as fibras nem outros componentes. Se voc\u00ea acompanha esses itens separadamente, a <a href=\"https:\/\/wpcalc.com\/pt\/beleza\/calculadora-carboidratos-liquidos\/\">calculadora de carboidratos l\u00edquidos<\/a> e a <a href=\"https:\/\/wpcalc.com\/pt\/beleza\/calculadora-de-fibras-diarias\/\">calculadora de ingest\u00e3o di\u00e1ria de fibras<\/a> podem ajudar a interpretar os r\u00f3tulos dos alimentos. Para uma estimativa de carboidratos espec\u00edfica para exerc\u00edcios, use a <a href=\"https:\/\/wpcalc.com\/pt\/beleza\/calculadora-carboidratos-diarios\/\">calculadora de ingest\u00e3o di\u00e1ria de carboidratos<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Estime as calorias di\u00e1rias e as metas de prote\u00ednas, carboidratos e gorduras a partir da sua idade, sexo, altura, peso, n\u00edvel de atividade, objetivo e divis\u00e3o de calorias preferida.<\/p>\n","protected":false},"author":3168,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[58],"class_list":["post-2957","post","type-post","status-publish","format-standard","hentry","category-beleza","tag-nutricao"],"acf":[],"_links":{"self":[{"href":"https:\/\/wpcalc.com\/pt\/wp-json\/wp\/v2\/posts\/2957","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wpcalc.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wpcalc.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/pt\/wp-json\/wp\/v2\/users\/3168"}],"replies":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/pt\/wp-json\/wp\/v2\/comments?post=2957"}],"version-history":[{"count":0,"href":"https:\/\/wpcalc.com\/pt\/wp-json\/wp\/v2\/posts\/2957\/revisions"}],"wp:attachment":[{"href":"https:\/\/wpcalc.com\/pt\/wp-json\/wp\/v2\/media?parent=2957"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wpcalc.com\/pt\/wp-json\/wp\/v2\/categories?post=2957"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wpcalc.com\/pt\/wp-json\/wp\/v2\/tags?post=2957"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}