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.

Rancangan makan

Kalkulator Makro

Kira pengambilan protein, karbohidrat dan lemak anda untuk menepati matlamat anda

Medically Reviewed:

Dr. Priya Sammani, MBBS, PG Dip. FM

Updated on: April 2026

❓ Frequently Asked Questions (FAQ)

Berapa banyak protein yang saya perlukan?

Untuk pertumbuhan otot: 1.6–2.2 gram protein setiap kilogram berat badan. Menurunkan berat badan: 1.2–1.6g setiap kg untuk melindungi otot.

Apakah perpecahan makro terbaik?

Ia bergantung pada matlamat anda. Tempat umum untuk bermula ialah 30% protein, 40% karbohidrat, 30% lemak. Kemudian tukar mengikut keputusan.

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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..