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.

Planaichean bìdh

Macro àireamhair

Obraich a-mach na tha de phròtain, gualaisg agus geir ann gus na h-amasan agad a choileanadh

Medically Reviewed:

Dr. Priya Sammani, MBBS, PG Dip. FM

Updated on: April 2026

❓ Frequently Asked Questions (FAQ)

Dè an ìre de phròtain a dh 'fheumas mi?

Airson fàs fèithean: 1.6-2.2 gram de phròtain gach cileagram de chuideam bodhaig. Cuideam a chall: 1.2-1.6g gach kg gus fèithean a dhìon.

Dè an sgaradh macro as fheàrr?

Tha e an urra ris an amas agad. Is e àite coitcheann airson tòiseachadh 30% pròtain, 40% carbs, 30% geir. An uairsin atharraich e a rèir nan toraidhean.

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Buidheann Slàinte na Cruinne (WHO) agus stiùiridhean meidigeach clionaigeach a tha aithnichte gu h-eadar-nàiseanta agus co-aontaran àbhaisteach.

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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..