How much protein do I need?

For muscle growth: 1.6–2.2 grams of protein per kilogram of body weight. Lose weight: 1.2–1.6g per kg to protect muscle.

What is the best macro split?

It depends on your goal. A general place to start is 30% protein, 40% carbs, 30% fat. Then change it according to the results.

Maaltydplanne

Makro Sakrekenaar

Bereken jou proteïen-, koolhidraat- en vetinname om by jou doelwitte te pas

Medies Beoorsdeel:

Dr. Priya Sammani, MBBS, PG Dip. FM

Updated on: April 2026

❓ Gereeld Gestelde Vrae (FAQ)

Hoeveel proteïene het ek nodig?

Vir spiergroei: 1,6–2,2 gram proteïen per kilogram liggaamsgewig. Verloor gewig: 1,2–1,6 g per kg om spiere te beskerm.

Wat is die beste makro-verdeling?

Dit hang af van jou doelwit. 'n Algemene plek om te begin is 30% proteïen, 40% koolhidrate, 30% vet. Verander dit dan volgens die resultate.

🔗 Other Related Calculators

📚 Scientific Sources and Equations

Wêreldgesondheidsorganisasie (WGO) en internasionaal erkende kliniese mediese riglyne en standaardvergelykings.

⚕️ For educational purposes only🔒 No data is stored✅ Completely Free

Medical Disclaimer: These calculators are provided for educational purposes only and are not a substitute for professional medical advice. Always consult a qualified physician regarding any health concerns..