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.

Otordu-planak

Makro kalkulagailua

Kalkulatu proteina, karbohidrato eta gantz kontsumoa zure helburuetara egokitzeko

Medically Reviewed:

Dr. Priya Sammani, MBBS, PG Dip. FM

Updated on: April 2026

❓ Frequently Asked Questions (FAQ)

Zenbat proteina behar dut?

Muskulu-hazkuntzarako: 1,6-2,2 gramo proteina gorputz pisuaren kilogramo bakoitzeko. Pisua galtzea: 1,2-1,6 g kg bakoitzeko, giharra babesteko.

Zein da makro zatiketa onena?

Zure helburuaren araberakoa da. Hasteko leku orokor bat %30 proteina, %40 karbohidratoak, %30 gantz da. Ondoren, aldatu emaitzen arabera.

🔗 Other Related Calculators

📚 Scientific Sources and Equations

Osasunaren Mundu Erakundea (OME) eta nazioartean aintzatetsitako gidalerro kliniko eta ekuazio estandarrak.

⚕️ 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..