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.

Kev npaj noj mov

Macro Tshuab xam zauv

Xam koj cov protein, carbohydrate thiab rog kom haum rau koj lub hom phiaj

Medically Reviewed:

Dr. Priya Sammani, MBBS, PG Dip. FM

Updated on: April 2026

❓ Frequently Asked Questions (FAQ)

Kuv xav tau cov protein ntau npaum li cas?

Rau cov nqaij ntshiv: 1.6-2.2 grams protein ib kilogram ntawm lub cev qhov hnyav. Poob qhov hnyav: 1.2-1.6g ib kg los tiv thaiv cov leeg.

Dab tsi yog qhov zoo tshaj plaws macro split?

Nws nyob ntawm koj lub hom phiaj. Ib qho chaw pib yog 30% protein, 40% carbs, 30% rog. Tom qab ntawd hloov nws raws li qhov tshwm sim.

🔗 Other Related Calculators

📚 Scientific Sources and Equations

Lub Koom Haum Ntiaj Teb Kev Noj Qab Haus Huv (WHO) thiab thoob ntiaj teb lees paub cov txheej txheem kho mob thiab cov qauv sib npaug.

⚕️ 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..