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.

Rencana makan

Kalkulator Makro

Hitung asupan protein, karbohidrat, dan lemak Anda agar sesuai dengan tujuan Anda

Medically Reviewed:

Dr. Priya Sammani, MBBS, PG Dip. FM

Updated on: April 2026

❓ Frequently Asked Questions (FAQ)

Berapa banyak protein yang saya butuhkan?

Untuk pertumbuhan otot: 1,6–2,2 gram protein per kilogram berat badan. Menurunkan berat badan: 1,2–1,6g per kg untuk melindungi otot.

Apa pemisahan makro terbaik?

Itu tergantung pada tujuan Anda. Umumnya untuk memulai adalah 30% protein, 40% karbohidrat, 30% lemak. Kemudian ubah sesuai dengan hasilnya.

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📚 Scientific Sources and Equations

Organisasi Kesehatan Dunia (WHO) dan pedoman medis klinis serta persamaan standar yang diakui secara internasional.

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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..