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.

Di plan fɔ it

Makro Kalkyulatɔ

Kɔl di prɔtin, kabɔhaydrɛt ɛn fat we yu de it fɔ fit yu gol dɛn

Medically Reviewed:

Dr. Priya Sammani, MBBS, PG Dip. FM

Updated on: April 2026

❓ Frequently Asked Questions (FAQ)

Aw bɔku prɔtin a nid?

fכ di mכsul dεm we de gro: 1.6–2.2 gram protin pan wan kilogram bכdi wet. lכs di wet: 1.2–1.6g pan wan kg fכ protεkt di mכsul.

Wetin na di bɛst makro split?

I dipen pan di tin we yu want fɔ du. wan jεnarכl ples fכ stat na 30% protin, 40% kab, 30% fεt. Dɔn chenj am akɔdin to di tin dɛn we dɔn apin.

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📚 Scientific Sources and Equations

Wol Wɛlbɔdi Ɔganayzeshɔn (WHO) ɛn intanashɔnal mɛdikal gaydlayn ɛn standad iqwɔ dɛn we dɛn dɔn rɛkɔgnayz.

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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..