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.

Mga plano sa pagkaon

Macro Calculator

Kalkulahin ang imong protina, carbohydrate ug fat intake aron mohaum sa imong mga tumong

Medically Reviewed:

Dr. Priya Sammani, MBBS, PG Dip. FM

Updated on: April 2026

❓ Frequently Asked Questions (FAQ)

Pila ka protina ang kinahanglan nako?

Alang sa pagtubo sa kaunuran: 1.6–2.2 gramos nga protina kada kilo sa gibug-aton sa lawas. Mawad-an sa gibug-aton: 1.2-1.6g matag kg aron mapanalipdan ang kaunoran.

Unsa ang labing maayo nga macro split?

Depende sa imong tumong. Usa ka kinatibuk-ang dapit sa pagsugod mao ang 30% protina, 40% carbs, 30% tambok. Unya usba kini sumala sa mga resulta.

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📚 Scientific Sources and Equations

World Health Organization (WHO) ug internasyonal nga giila nga clinical medical guidelines ug standard equation.

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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..