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.

Piani di pranzu

Macro Calculator

Calculate a vostra ingesta di proteine, carbuidrati è grassi per adattà à i vostri scopi

Medically Reviewed:

Dr. Priya Sammani, MBBS, PG Dip. FM

Updated on: April 2026

❓ Frequently Asked Questions (FAQ)

Quantu proteini aghju bisognu?

Per a crescita di i musculi: 1,6-2,2 grammi di prutezione per kilogramu di pisu corpu. Perde u pesu: 1,2-1,6 g per kg per prutege i musculi.

Chì ghjè u megliu macro split?

Dipende da u vostru scopu. Un locu generale per cumincià hè 30% proteina, 40% carbs, 30% grassu. Allora cambiassi secondu i risultati.

🔗 Other Related Calculators

📚 Scientific Sources and Equations

L'Organizazione Mondiale di a Salute (OMS) è linee mediche cliniche ricunnisciute internaziunali è equazioni standard.

⚕️ 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..