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.

Načrti obrokov

Makro kalkulator

Izračunajte vnos beljakovin, ogljikovih hidratov in maščob, da bo ustrezal vašim ciljem

Medically Reviewed:

Dr. Priya Sammani, MBBS, PG Dip. FM

Updated on: April 2026

❓ Frequently Asked Questions (FAQ)

Koliko beljakovin potrebujem?

Za rast mišic: 1,6–2,2 grama beljakovin na kilogram telesne teže. Hujšanje: 1,2–1,6 g na kg za zaščito mišic.

Kateri je najboljši makro split?

Odvisno od vašega cilja. Splošni začetek je 30 % beljakovin, 40 % ogljikovih hidratov, 30 % maščob. Nato ga spremenite glede na rezultate.

🔗 Other Related Calculators

📚 Scientific Sources and Equations

Svetovna zdravstvena organizacija (WHO) in mednarodno priznane klinične medicinske smernice in standardne enačbe.

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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..