Protein requirement: how much protein you need per day

For healthy adults, the DGE gives a guideline of about 0.8 grams of protein per kilogram of body weight per day. This value is regarded as a reference for adequate supply at average activity and is deliberately set conservatively, so that it offers a solid guide for most healthy people without particular athletic demands.

It is no substitute for individual advice but serves as a general starting point. If you eat considerably more or considerably less than usual, you should treat this value as a rough framework rather than an exact target that must be hit every day. The value of about 0.8 grams per kilogram of body weight was chosen so that it ensures adequate supply for the vast majority of healthy adults, even on days with somewhat lower intake, since the body has certain reserves.

In sports science, higher values are often discussed for strength training and other forms of intensive training, usually in a range of about 1.2 to 2.0 grams of protein per kilogram of body weight per day. This range is not a fixed recommendation of this site but reflects what is often cited in the specialist literature, and it depends heavily on training volume, training goal and individual starting point.

If you train regularly and intensively, you can use this range as a guide, but there is no blanket figure for everyone who does sport. Recreational athletes with moderate training are often nearer the lower end of this range, while very intensive training is discussed nearer the upper end. Besides strength training, similar considerations are also discussed for sports with a high training load, for example team sports, where both strength and endurance components play a role. The type of training also matters: in the specialist literature, strength training aimed at building muscle is often linked with a somewhat higher protein intake than pure endurance training, although here too there is no fixed limit that applies equally to everyone who trains.

In pregnancy, nutrient requirement changes overall, and that includes protein. Since individual factors play a particularly large role here, you should not plan your protein requirement during pregnancy on the basis of general guideline values alone, but discuss it with your doctor or a midwife who knows your individual situation. This also applies during breastfeeding, as nutrient requirement here too can differ from that of someone who is not pregnant or breastfeeding, and an individual assessment matters more than a general reference value.

Rather than taking the whole daily amount in a single meal, it is often considered sensible in sports nutrition to spread protein over several meals, so that the body has amino acids available regularly throughout the day.

A distribution across three to four protein-containing meals is often mentioned in this context, but there is no single scientifically exact ideal distribution, and individual daily routines and preferences also play a role. In practice this means, for example, planning eggs or low-fat quark for breakfast, a portion of legumes, meat, fish or tofu at lunch, and another protein-containing component in the evening, instead of taking the whole amount only in the evening. More on this in the article protein timing.

The values given are guideline values for healthy people and not an individual recommendation. Actual requirement depends on many factors, including muscle mass, activity level, health status and other individual circumstances. Two people of the same body weight can therefore have different actual requirements, even though the simple calculation with body weight and reference value is certainly helpful as a first guide.

People with kidney disease should not increase their protein intake without medical advice, as the kidneys play a central role in breaking down the by-products of protein metabolism and a high intake can put additional strain on them when kidney disease is present. For other existing conditions or when taking medication, too, it makes sense to have a significant change in protein intake checked by a doctor beforehand. This applies especially if you plan to change your intake considerably over a longer period, for example through regular use of protein powder or a major change to your usual diet. You will find more on this topic, including common misunderstandings, in the article protein and kidneys: myths at a glance. Anyone who already takes medication or suffers from another chronic condition should also discuss a marked increase in protein intake beforehand rather than relying solely on general guideline values from the internet.

Is more protein automatically better

No, more protein does not automatically lead to a better result. Above a certain requirement, additional protein usually brings no additional benefit, and a balanced overall diet remains decisive.

How do I calculate my personal protein requirement

As a starting point you can multiply your reference value by your body weight, based on the DGE figure of about 0.8 grams per kilogram or on the sports science range, depending on your activity level. If you are very active in sport or are planning a diet, you can also use the upper end of the stated range as a guide, but should assess your own starting point realistically. You will find detailed instructions in the article calculating protein requirement.

Does the DGE value also apply to athletes

The DGE value of about 0.8 grams per kilogram is aimed at healthy adults with average activity. For intensive training, higher values are often discussed in sports science, as described in the section on protein requirement in sport.

Can too much protein be harmful

For healthy people, a protein intake adjusted to activity and body weight within the ranges given is generally considered safe. People with kidney disease or other relevant pre-existing conditions should, however, have a higher intake checked by a doctor beforehand.