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.

Pleananna béilí

Áireamhán Macra

Ríomh do iontógáil próitéine, carbaihiodráit agus saille a d'oirfeadh do spriocanna

Medically Reviewed:

Dr. Priya Sammani, MBBS, PG Dip. FM

Updated on: April 2026

❓ Frequently Asked Questions (FAQ)

Cé mhéad próitéin a theastaíonn uaim?

Le haghaidh fás muscle: 1.6-2.2 gram de próitéine in aghaidh an chileagraim de mheáchan coirp. Meáchan a chailleadh: 1.2-1.6g in aghaidh an kg muscle a chosaint.

Cad é an scoilt macra is fearr?

Braitheann sé ar do sprioc. Áit ghinearálta le tosú ná 30% próitéin, 40% carbs, 30% saille. Ansin é a athrú de réir na dtorthaí.

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An Eagraíocht Dhomhanda Sláinte (WHO) agus treoirlínte cliniciúla leighis agus cothromóidí caighdeánacha a aithnítear go hidirnáisiúnta.

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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..