栄養摂取量計算機 2026 | マクロ追跡と食事計画をサポート
🍎 What should you eat to reach your goals? Enter your details to calculate your daily calorie needs, optimal macronutrient breakdown (protein/carbs/fat), personalized meal plans, and supplement recommendations. Based on USDA guidelines and sports nutrition science for weight loss, muscle gain, or healthy maintenance.
The nutrition calculator estimates daily macronutrient and micronutrient requirements based on body weight, height, age, sex, and activity level. It applies USDA Dietary Guidelines and National Academies Dietary Reference Intake values.
Formula & Methodology
Protein RDA = 0.8 g × body weight (kg). Carbohydrate RDA = 130 g/day minimum. Fat: 20-35% of total energy intake. Total energy = TDEE calculated via Mifflin-St Jeor BMR × activity factor.
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🍎 PERSONALIZED NUTRITION PLAN
📊 Macronutrient Breakdown (Daily)
| Macronutrient | Grams | Calories | Percentage | Recommendation |
|---|
ℹ️ NUTRITION ANALYSIS
Your personalized nutrition plan provides 2,350 calories daily with a 30% protein (140g), 45% carbs (265g), 25% fat (65g) macronutrient distribution. This supports weight maintenance with moderate activity.
⚠️ MEDICAL DISCLAIMER
This nutrition calculator provides information based on USDA guidelines and nutritional science for educational purposes only. It is not a substitute for professional medical advice. Always consult qualified healthcare providers for medical concerns.
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How do I calculate my daily protein, carbs, and fat needs?
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🔬 Scientific Methodology - How We Calculate Nutrition Plans
Basal Metabolic Rate (BMR) Calculation
Using Mifflin-St Jeor Equation (most accurate) for resting energy expenditure.
Total Daily Energy Expenditure (TDEE)
BMR multiplied by activity factor for total calorie needs.
Goal-Specific Calorie Targets
Adjust TDEE based on weight loss, maintenance, or muscle gain goals.
Macronutrient Distribution
Optimal ratios based on goals and activity levels.
FAQ
炭水化物、タンパク質、脂質のことで、体に必要なエネルギーの大部分を供給します。健康維持や身体活動に不可欠な栄養素です。
BMRは、安静時に生命維持に必要な最小限のカロリー量です。これを把握することで、活動レベルに応じた適切な総エネルギー消費量を計算し、効果的な食事計画を立てる基礎となります。
はい、使えます。目標体重を設定し、それに応じたカロリー摂取量を計算することで、健康的な減量計画をサポートします。過度な制限は避け、バランスの取れた食事を心がけましょう。
日々の身体活動の強度を示す数値です。座りがちな生活から非常に活発な運動まで、あなたのライフスタイルに合わせて選択することで、より正確な総エネルギー消費量を算出できます。
計算結果は一般的なガイドラインであり、個人の代謝や健康状態によって変動します。あくまで目安として活用し、必要に応じて専門家のアドバイスを求めることをお勧めします。
一般的な推奨は、炭水化物45-65%、タンパク質10-35%、脂質20-35%ですが、個人の目標（例：筋力増強、減量）や健康状態によって最適な比率は異なります。