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.

Zvirongwa zvekudya

Macro Calculator

Verenga mapuroteni ako, carbohydrate uye mafuta ekudya kuti akwane zvinangwa zvako

Medically Reviewed:

Dr. Priya Sammani, MBBS, PG Dip. FM

Updated on: April 2026

❓ Frequently Asked Questions (FAQ)

Ndinoda protein yakawanda sei?

Pakukura kwemhasuru: 1.6-2.2 magiramu eprotein pakirogiramu yehuremu hwemuviri. Kuderedza uremu: 1.2-1.6g pakg kudzivirira tsandanyama.

Ndeipi yakanakisa macro split?

Zvinoenderana nechinangwa chako. Nzvimbo huru yekutanga ndeye 30% mapuroteni, 40% carbs, 30% mafuta. Zvadaro shandura iyo maererano nemigumisiro.

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📚 Scientific Sources and Equations

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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..