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.

Dumuni bolodacogo

Makro Jatebɔlan

Aw bɛ aw ka farikolojɔli dumuniw, witaminiw ani tulumafɛnw hakɛ jateminɛ walasa ka bɛn aw ka laɲiniw ma

Medically Reviewed:

Dr. Priya Sammani, MBBS, PG Dip. FM

Updated on: April 2026

❓ Frequently Asked Questions (FAQ)

Ne mago bɛ farikolojɔli dumuni joli la?

Walasa ka farikolo falen: farikolojɔli dumuni garamu 1,6–2,2 farikolo girinya kilogaramu kelen o kelen na. Aw bɛ aw girinya dɔgɔya : garamu 1,2–1,6 kilogaramu kelen na walasa ka farikolo tanga.

Makro tilacogo ɲuman ye mun ye?

O bɛ bɔ i ka laɲini de la. A daminɛyɔrɔ caman ye farikolojɔli dumuni 30% ye, farikolojɔli dumuniw 40%, tulumafɛnw 30%. O kɔ, a Changer ka kɛɲɛ ni a nɔfɛkow ye.

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📚 Scientific Sources and Equations

Diɲɛ kɛnɛyatɔn (OMS) ani kɛnɛyaso furakɛli laadilikanw ni bɛnkanw minnu lakodɔnnen don diɲɛ kɔnɔ.

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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..