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 dhaharan

Kalkulator Makro

Hitung asupan protein, karbohidrat lan lemak supaya cocog karo target sampeyan

Medically Reviewed:

Dr. Priya Sammani, MBBS, PG Dip. FM

Updated on: April 2026

❓ Frequently Asked Questions (FAQ)

Pira protein sing dibutuhake?

Kanggo wutah otot: 1.6-2.2 gram protein saben kilogram bobot awak. Ngurangi bobot: 1.2-1.6g saben kg kanggo nglindhungi otot.

Apa pamisah makro paling apik?

Iku gumantung ing goal sampeyan. Panggonan umum kanggo miwiti yaiku 30% protein, 40% karbohidrat, 30% lemak. Banjur ngganti miturut asil.

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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..