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.

Ovqatlanish rejalari

Makro kalkulyator

Maqsadlaringizga mos keladigan protein, uglevod va yog'larni iste'mol qilishni hisoblang

Medically Reviewed:

Dr. Priya Sammani, MBBS, PG Dip. FM

Updated on: April 2026

❓ Frequently Asked Questions (FAQ)

Menga qancha protein kerak?

Mushaklar o'sishi uchun: tana vaznining kilogrammiga 1,6-2,2 gramm protein. Og'irlikni yo'qotish: mushaklarni himoya qilish uchun kg uchun 1,2-1,6 g.

Eng yaxshi makro bo'linish nima?

Bu sizning maqsadingizga bog'liq. Boshlash uchun umumiy joy - 30% protein, 40% uglevodlar, 30% yog'lar. Keyin natijalarga qarab o'zgartiring.

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Jahon sog'liqni saqlash tashkiloti (VOZ) va xalqaro tan olingan klinik tibbiy ko'rsatmalar va standart tenglamalar.

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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..