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.

Mapulani a chakudya

Macro Calculator

Kuwerengera mapuloteni, chakudya chamafuta ndi mafuta kuti mukwaniritse zolinga zanu

Medically Reviewed:

Dr. Priya Sammani, MBBS, PG Dip. FM

Updated on: April 2026

❓ Frequently Asked Questions (FAQ)

Ndikufuna mapuloteni ochuluka bwanji?

Kukula kwa minofu: 1.6-2.2 magalamu a mapuloteni pa kilogalamu ya kulemera kwa thupi. Kuchepetsa thupi: 1.2-1.6g pa kg kuteteza minofu.

Kodi macro split bwino ndi chiyani?

Zimatengera cholinga chanu. Malo ambiri oyambira ndi 30% mapuloteni, 40% ma carbs, 30% mafuta. Kenako sinthani molingana ndi zotsatira zake.

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📚 Scientific Sources and Equations

World Health Organisation (WHO) komanso malangizo azachipatala odziwika padziko lonse lapansi ndi ma equation wamba.

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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..