Macros pós-treino
- Created by
- Renato Passos, Eng. de Software
- Reviewed by
- Renato Passos, Eng. de Software
Last updated: Apr 18, 2026
Formula
1.2g C + 0.3g P / kg
About this calculator
The post-workout macros calculator helps determine the ideal carbohydrate and protein intake after physical activity. It uses the formula 1.2g/kg carbohydrates + 0.3g/kg protein based on body weight. This supports muscle recovery and energy replenishment, essential for individuals engaging in regular exercise.
It works by calculating each macronutrient's needs: carbohydrates restore muscle glycogen, while proteins stimulate new tissue synthesis. The calculation automatically adjusts to the input weight, providing personalized recommendations. Suitable for athletes, gym-goers, or those doing intense aerobic workouts.
Use this calculator after strength training, HIIT, gym sessions, or running. It complements, but does not replace, guidance from nutritionists, especially for cases like deficiencies, obesity, or specific diets (e.g., ketogenic). Based on sports science guidelines for a general reference.
Caution: this is a general guideline. Factors like workout intensity, practitioner experience, or goals (muscle gain vs. weight loss) may require adjustments. Always prioritize quality food choices to meet the calculated macros.
Frequently asked questions
Why use carbohydrates after a workout?
Carbohydrates replenish the muscle glycogen depleted during exercise, speeding up recovery and preparing the body for future workouts.
Should I adjust protein intake if I train multiple times a day?
Yes, it's recommended to increase protein by up to 20% on days with multiple workouts to support greater muscle repair needs.
Does the calculation consider body fat percentage?
No. The formula uses total body weight. For higher accuracy, body fat percentage, which affects metabolic response, should be considered.
Can non-athletes use this calculator?
Absolutely. It's useful for anyone engaging in moderate to intense activities like walking, dancing, or functional training.
Do I need supplements to reach these macros?
Not necessary. Whole foods like fruits, vegetables, lentils, and lean meats can achieve this in a healthy way.