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.

የምግብ ዕቅዶች

ማክሮ ካልኩሌተር

ከግቦችዎ ጋር እንዲመጣጠን የእርስዎን ፕሮቲን፣ ካርቦሃይድሬት እና የስብ መጠን ያሰሉ።

Medically Reviewed:

Dr. Priya Sammani, MBBS, PG Dip. FM

Updated on: April 2026

❓ Frequently Asked Questions (FAQ)

ምን ያህል ፕሮቲን እፈልጋለሁ?

ለጡንቻ እድገት: 1.6-2.2 ግራም ፕሮቲን በአንድ ኪሎ ግራም የሰውነት ክብደት. ክብደትን ይቀንሱ: ጡንቻን ለመጠበቅ 1.2-1.6g በኪሎ.

በጣም ጥሩው የማክሮ ክፍፍል ምንድነው?

እንደ ግብዎ ይወሰናል. ለመጀመር አጠቃላይ ቦታ 30% ፕሮቲን ፣ 40% ካርቦሃይድሬት ፣ 30% ቅባት ነው። ከዚያም እንደ ውጤቶቹ ይቀይሩት.

🔗 Other Related Calculators

📚 Scientific Sources and Equations

የዓለም ጤና ድርጅት (WHO) እና በዓለም አቀፍ ደረጃ የታወቁ ክሊኒካዊ የሕክምና መመሪያዎች እና መደበኛ እኩልታዎች።

⚕️ 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..