6 Min
Zuletzt aktualisiert am 29.04.2026
protein is a fundamental building block of life and one of the macronutrients in our diet. It is known for Protein contributes to the growth and maintenance of muscle mass and the maintenance of normal bones. But how much protein do we really need? This question has sparked debate in the scientific community and among fitness enthusiasts alike. In this article, we'll take a look at... current studies and recommendations, to shed light on the topic of protein requirements.
The basics of protein requirements
According to the German Nutrition Society (DGE) The recommended daily protein intake for Adult at approximately 0.8 grams per kilogram of body weight. This value serves as a basic guideline for the average adult who leads a predominantly sedentary lifestyle and does not engage in any physical activity.
Protein requirements for athletes
For people who regular exercise to drive, especially strength training, Studies recommend a higher protein intake. One in “Journal of Sports Sciences” The published study suggests that Athletes consume between 1.2 and 2.0 grams of protein per kilogram of body weight. should consume.
Proteins and nutrition in the diet
Scientific studies discuss the possibility that increased protein intake may influence factors such as satiety or energy consumption.
It is clearly proven: Protein contributes to the maintenance of muscle mass. Especially during a calorie-reduced diet, it can therefore be beneficial to ensure adequate protein intake to support muscle maintenance.
Maximum protein intake
There is also a upper limit for the amount of protein our body use effectively can. One in the Journal of the International Society of Sports Nutrition A published study suggests that an intake of more than 2 grams of protein per kilogram of body weight none additional benefits for muscle building.
Take individual differences into account
It is important to emphasize that protein requirements can vary from person to person. Factors such as age, gender, body composition, health status and activity level play a role in determining individual protein requirements.
Protein quality
Besides the quantity, the quality of the protein consumed is also important. Complete protein sources, the all essential amino acids Those containing protein sources are preferable. This includes both animal and plant-based protein sources. Since Plant-based protein sources often lack a complete amino acid profile. exhibit this, especially if you vegan you feed important, that you various sources uses it to meet your protein needs.The different protein sources complement each other that is how in their amino acid profile.
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Conclusion
The Amount of protein, which you need daily, depends on a variety of factors, including yours Activity levels, your Health goals and yours individual body composition. While the basic guidelines provide a good starting point, it is advisable to determine your own protein requirements based on your personal needs and Goals to adapt. A balanced diet, which is rich in high-quality protein sources, is a good basis for many.
Want to learn more and find out how much protein you need per day? Then hop on over to our article "How much protein per day"!
