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.

Adidi ho nhyehyɛe

Macro Nkontaabu a Wɔde Yɛ Adwuma

Bu protein, carbohydrate ne srade a wudi ho akontaa sɛnea ɛbɛyɛ a ɛbɛfata wo botae ahorow

Medically Reviewed:

Dr. Priya Sammani, MBBS, PG Dip. FM

Updated on: April 2026

❓ Frequently Asked Questions (FAQ)

Protein dodow ahe na mihia?

Sɛ ntini nyin a: protein gram 1.6–2.2 wɔ nipadua mu duru kilogram biara mu. Tew wo mu duru so: 1.2–1.6g wɔ kilogram biara mu de bɔ ntini ho ban.

Dɛn ne macro split a eye sen biara?

Egyina wo botae so. Beae a wobetumi afi ase wɔ ɔkwan a ɛkɔ akyiri so ne protein 30%, carbs 40%, srade 30%. Afei sesa no sɛnea nea afi mu aba no te.

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Wiase Nyinaa Akwahosan Ahyehyɛde (WHO) ne ayaresabea ayaresa akwankyerɛ ne gyinapɛn nsɛso ahorow a wogye tom wɔ aman horow so.

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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..