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.

Cynlluniau prydau bwyd

Cyfrifiannell Macro

Cyfrifwch eich cymeriant protein, carbohydrad a braster i gyd-fynd â'ch nodau

Medically Reviewed:

Dr. Priya Sammani, MBBS, PG Dip. FM

Updated on: April 2026

❓ Frequently Asked Questions (FAQ)

Faint o brotein sydd ei angen arnaf?

Ar gyfer twf cyhyrau: 1.6-2.2 gram o brotein fesul cilogram o bwysau'r corff. Colli pwysau: 1.2-1.6g y kg i amddiffyn y cyhyrau.

Beth yw'r hollt macro gorau?

Mae'n dibynnu ar eich nod. Man cychwyn cyffredinol yw 30% o brotein, 40% o garbohydradau, 30% o fraster. Yna ei newid yn ôl y canlyniadau.

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Sefydliad Iechyd y Byd (WHO) a chanllawiau meddygol clinigol a hafaliadau safonol a gydnabyddir yn rhyngwladol.

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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..