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.

Nā papahana meaʻai

Helu Makro

E helu i kāu protein, carbohydrate a me ka momona e kūpono i kāu mau pahuhopu

Medically Reviewed:

Dr. Priya Sammani, MBBS, PG Dip. FM

Updated on: April 2026

❓ Frequently Asked Questions (FAQ)

ʻEhia ka nui o ka protein e pono ai iaʻu?

No ka ulu ʻana o ka ʻiʻo: 1.6–2.2 grams o ka protein no ka kilo o ke kaumaha o ke kino. E hoʻemi i ke kaumaha: 1.2–1.6g no ke kilo no ka pale ʻana i ka ʻiʻo.

He aha ka mahele macro maikaʻi loa?

Ma muli o kāu pahuhopu. ʻO kahi maʻamau e hoʻomaka ai ʻo 30% protein, 40% carbs, 30% momona. A laila hoʻololi e like me nā hopena.

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ʻO ka World Health Organization (WHO) a me nā alakaʻi lapaʻau lapaʻau i ʻike ʻia ma ka honua a me nā hoʻohālikelike maʻamau.

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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..