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.

Qorshayaasha cuntada

Xisaabiyaha Macro

Xisaabi borotiinkaaga, karbohaydraytyada iyo dufanka aad qaadato si aad ugu habboonaato yoolalkaaga

Medically Reviewed:

Dr. Priya Sammani, MBBS, PG Dip. FM

Updated on: April 2026

❓ Frequently Asked Questions (FAQ)

Immisa borotiin ah ayaan u baahanahay?

Koritaanka muruqa: 1.6-2.2 garaam oo borotiin ah halkii kiilogaraam ee miisaanka jidhka. Miisaanka dhimista: 1.2-1.6g halkii kg si loo ilaaliyo muruqa.

Waa maxay kala qaybsanaanta ugu fiican?

Waxay kuxirantahay hadafkaaga. Meesha guud ee laga bilaabo waa 30% borotiin, 40% karbohaydraytyo, 30% dufan. Kadibna u beddel sida ay tahay natiijada.

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Ururka Caafimaadka Adduunka (WHO) iyo tilmaamaha caafimaad ee caalamiga ah ee la aqoonsan yahay iyo isla'egyada caadiga ah.

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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..