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.

Izicwangciso zokutya

Isibali-makhro sokubala

Bala iprotheni yakho, icarbohydrate kunye nokutya okunamafutha ukuze ulungele iinjongo zakho

Medically Reviewed:

Dr. Priya Sammani, MBBS, PG Dip. FM

Updated on: April 2026

❓ Frequently Asked Questions (FAQ)

Ingakanani iprotheyini endiyidingayo?

Ukukhula kwemisipha: 1.6-2.2 grams yeprotheni ngekhilogram yobunzima bomzimba. Ukunciphisa ubunzima: 1.2-1.6g ngekhilogram ukukhusela imisipha.

Yeyiphi eyona macro split?

Kuxhomekeke kusukelo lwakho. Indawo eqhelekileyo yokuqala yi-30% yeprotheyini, i-40% ye-carbs, i-30% yamafutha. Emva koko uyitshintshe ngokweziphumo.

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Umbutho wezeMpilo weHlabathi (i-WHO) kunye nezikhokelo zonyango ezamkelwa kwihlabathi jikelele kunye nemilinganiselo elinganayo.

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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..