Your protein needs. Per day.
Enter your weight, age and training: you see how much protein expert bodies recommend for you – in grams per day and per meal. For adults, not a diagnosis.
Guidance for healthy adults, not medical advice.
How it is calculated
- Baseline according to the German Nutrition Society (DGE): 0.8 g per kg of body weight from 19 to 64, 1.0 g from 65. EFSA gives 0.83 g per kg.
- Regular exercise: 1.2 to 1.6 g per kg – within the sports medicine range of 1.2 to 2.0 g.
- Strength training, building muscle or losing weight with training: 1.6 to 2.2 g per kg. Above 1.6 g the extra benefit for muscle gain is small on average.
What the value does not show
- Kidney disease calls for different values – please talk to your doctor.
- With clear excess weight, experts often calculate with a healthy weight instead of the actual weight.
- Pregnancy and breastfeeding raise the need; separate reference values apply.
Frequently asked questions
How much protein do I need per day?
Without exercise the DGE recommends 0.8 g per kg of body weight, 1.0 g from 65. At 70 kg that is 56 g. With regular training the need is higher.
Can too much protein be harmful?
For healthy people amounts up to about 2 g per kg are considered safe. With kidney disease, caution is needed – your doctor will advise.
Which foods are high in protein?
Pulses, quark and yoghurt, eggs, fish, meat, tofu, nuts and whole grains. Spread over the day, your body uses protein particularly well.
How do I keep an eye on protein?
In myfoody you see protein, carbs and fat against your goal – logged by photo, voice or text.
Sources
- German Nutrition Society (DGE): Reference values for protein.
- EFSA (2012): Scientific Opinion on Dietary Reference Values for protein. EFSA Journal 10(2):2557.
- Thomas DT, Erdman KA, Burke LM (2016): Nutrition and Athletic Performance. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine.
- Morton RW et al. (2018): A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine 52(6).
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Water calculator
Daily fluid intake – with exercise and heat, in litres and glasses.
Macro calculator
Calorie target split into protein, carbs and fat.
Stay on track with myfoody.
Log food by photo, voice or text and see calories, macros and water against your goal.
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