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.

Izinhlelo zokudla

I-Macro Calculator

Bala amaprotheni akho, ama-carbohydrate kanye namafutha ukuze uvumelane nemigomo yakho

Medically Reviewed:

Dr. Priya Sammani, MBBS, PG Dip. FM

Updated on: April 2026

❓ Frequently Asked Questions (FAQ)

Ngidinga amaprotheni angakanani?

Ngokukhula kwemisipha: 1.6-2.2 amagremu amaprotheni ngekhilogremu yesisindo somzimba. Yehlisa isisindo: 1.2-1.6g ngekg ukuvikela imisipha.

Iyiphi i-macro split engcono kakhulu?

Kuya emgomweni wakho. Indawo evamile yokuqala ngamaprotheni angama-30%, ama-carbohydrate angama-40%, amafutha angama-30%. Bese uyishintsha ngokwemiphumela.

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📚 Scientific Sources and Equations

I-World Health Organization (WHO) kanye nemihlahlandlela yezokwelapha eyaziwa emhlabeni wonke kanye nezibalo ezijwayelekile.

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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..