{"id":379,"date":"2025-03-14T12:36:53","date_gmt":"2025-03-14T12:36:53","guid":{"rendered":"https:\/\/pflhub.de\/?p=379"},"modified":"2025-04-02T14:54:33","modified_gmt":"2025-04-02T14:54:33","slug":"makros-guide-beispielrechnung","status":"publish","type":"post","link":"https:\/\/pflhub.de\/?p=379","title":{"rendered":"Makros Guide 3 \u2013 Beispielrechnung"},"content":{"rendered":"\t\t
\n\t\t\t\t
\n\t\t\t\t\t
\n\t\t
\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t

\n\t\t\t\t\n\t\t\t\t\tMakro Guide 3<\/span>\n\t\t\t\t<\/span>\n\t\t\t\t\t- Beispielrechnung<\/span>\n\t\t\t\t\t<\/h3>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

Beispielrechnung Makroverteilung (Ziel: Zunehmen)<\/h3>\n

Angenommen, die Person wiegt 80 kg<\/strong> und m\u00f6chte zunehmen:<\/p>\n

1. Proteinbedarf:<\/strong>
80 kg \u00d7 2,0 g Protein = 160 g Protein<\/strong>
160 g \u00d7 4 kcal\/g = 640 kcal<\/strong><\/p>\n

2. Fettbedarf:<\/strong>
80 kg \u00d7 1,0 g Fett = 80 g Fett<\/strong>
80 g \u00d7 9 kcal\/g = 720 kcal<\/strong><\/p>\n

3. Restkalorien (Kohlenhydrate):<\/strong>
Gesamtkalorien: 3000 kcal
\u2013 Protein: 640 kcal
\u2013 Fett: 720 kcal
= 1640 kcal verbleibend<\/strong><\/p>\n

1640 kcal \u00f7 4 kcal\/g Kohlenhydrate = 410 g Kohlenhydrate<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

\n\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t

Weitere Guides:<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t

\n\t\t\t\n\t\t\t\tTrainings Guide 5 – Plateaus, Deloads & Motivation\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\n\t\t\n\t\t\tJetzt lesen \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t

\n\t\t\t\n\t\t\t\tTrainings Guide 4 – Progression\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\n\t\t\n\t\t\tJetzt lesen \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t

\n\t\t\t\n\t\t\t\tTrainings Guide 3 – Training tracken\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\n\t\t\n\t\t\tJetzt lesen \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t

\n\t\t\t\n\t\t\t\tTrainings Guide 2 – Der perfekte Trainingsplan\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\n\t\t\n\t\t\tJetzt lesen \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t

\n\t\t\t\n\t\t\t\tTrainings Guide 1 – Trains Smarter\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\n\t\t\n\t\t\tJetzt lesen \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t

\n\t\t\t\n\t\t\t\tMakro Guide 5 – Kohlenhydrate k\u00fcrzen?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\n\t\t\n\t\t\tJetzt lesen \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t

\n\t\t\t\n\t\t\t\tMakro Guide 4 – Fette und Proteine k\u00fcrzen?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\n\t\t\n\t\t\tJetzt lesen \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t

\n\t\t\t\n\t\t\t\tMakros Guide 3 \u2013 Beispielrechnung\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\n\t\t\n\t\t\tJetzt lesen \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t

\n\t\t\t\n\t\t\t\tMakros Guide 2 \u2013 Fortgeschritten\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\n\t\t\n\t\t\tJetzt lesen \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t

\n\t\t\t\n\t\t\t\tMakros Guide 1 \u2013 Grundlagen\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\n\t\t\n\t\t\tJetzt lesen \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t
\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\tAlle Guides & Downloads<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Makro Guide 3 – Beispielrechnung Beispielrechnung Makroverteilung (Ziel: Zunehmen) Angenommen, die Person wiegt 80 kg und m\u00f6chte zunehmen: 1. Proteinbedarf:80 kg \u00d7 2,0 g Protein<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-379","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/pflhub.de\/index.php?rest_route=\/wp\/v2\/posts\/379","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pflhub.de\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pflhub.de\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pflhub.de\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/pflhub.de\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=379"}],"version-history":[{"count":66,"href":"https:\/\/pflhub.de\/index.php?rest_route=\/wp\/v2\/posts\/379\/revisions"}],"predecessor-version":[{"id":916,"href":"https:\/\/pflhub.de\/index.php?rest_route=\/wp\/v2\/posts\/379\/revisions\/916"}],"wp:attachment":[{"href":"https:\/\/pflhub.de\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=379"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pflhub.de\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=379"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pflhub.de\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=379"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}