How Much Protein Per Day – This Is What Your Body Really Needs

While some people can’t seem to get enough protein—chugging one shake after another—others shake their heads in disbelief. Opinions on the topic of “How much protein per day?” vary widely, and it’s easy to feel unsure about what to believe!
Luckily, science offers us solid, research-based answers. And (even better) so do we at Vetain. We're here to give you clear, understandable, and interesting information. In this article, we’re diving into the question: how many grams of protein per day do you actually need?

Spoiler alert: it’s not as simple as you might think. Protein requirements are highly individual and not a fixed number.

Your protein knowledge to go: How much protein per day?

• Protein needs are individual and depend on various factors like body weight and activity level.
• For the general population, the recommendation is 0.8 g of protein per kg of body weight. That’s around 48 g for someone who weighs 60 kg. But other groups have different needs.
• Protein can be sourced from foods like legumes, but products like protein shakes can also be a helpful addition.

How much protein per day: A quick overview

If you search for how much protein per day is ideal, you often don’t get a clear number—just a formula based on grams per kg of body weight. Great… so now you need to do math just to figure out your daily protein needs?

Why is it so complicated?

Because your protein needs depend on many things:

• Age

• Body weight

• Activity level

• Goals

• …and more

That’s why the answer to questions like “How much protein per day for men?” or “How much protein per day for muscle gain?” can’t be summed up in a single number. Instead, there are different recommendations for various groups (like active individuals or older adults). You can calculate your personal needs based on these guidelines. This helps factor in as many influences as possible and gives you a more accurate estimate of what your body needs.

But hey, sometimes you don’t feel like doing the math—you just want a straight answer. That’s exactly why we’re here. In this article, we’ll give you an overview so you can walk away with a solid understanding of the topic.
Ready? Let’s go! No calculator needed.

General Population

The general population includes all healthy individuals aged 19–64. Their protein needs are approximately 0.8 g per kg of body weight.

Let’s look at what that means for different body weights:

• 40 kg → 32 g

• 50 kg → 40 g

• 60 kg → 48 g

• 70 kg → 56 g

• 80 kg → 64 g

• 90 kg → 72 g

• 100 kg → 80 g

You probably don’t weigh exactly 60 or 70 kg, and that’s fine. We didn’t list every possible number—that would be wild. But this gives you a solid starting point to estimate your ideal protein intake.

Physically Active Individuals

If you work out more than 5 hours a week, your protein needs go up. How much? That’s a bit tricky! Especially for athletes, opinions differ on how much protein per day is needed for strength training or bodybuilding.

We follow the recommendations of respected expert organizations:
Currently, 1.2–2 g of protein per kg of body weight is recommended for active individuals. The wide range accounts for differences in training intensity, physical condition, and goals.

Let’s take a look:

• 40 kg → 48–80 g

• 50 kg → 60–100 g

• 60 kg → 72–120 g

• 70 kg → 84–140 g

• 80 kg → 96–160 g

• 90 kg → 108–180 g

• 100 kg → 120–200 g

Now it makes sense why people at the gym seem to always have a protein shake in hand.

Older Adults (65+)

From age 65, protein requirements go up. The current estimate is about 1 g per kg of body weight. But this is just a rough guideline—people in this age group vary widely in terms of health, activity, and lifestyle.

Here’s a general idea of recommended intake:

• 40 kg → 40 g

• 50 kg → 50 g

• 60 kg → 60 g

• 70 kg → 70 g

• 80 kg → 80 g

• 90 kg → 90 g

• 100 kg → 100 g

So go ahead—treat your parents or grandparents to a protein bar. Their bodies will thank you!

Women

Yes, women are of course part of the general population. But during pregnancy and breastfeeding, the body has different protein needs—so let’s take a closer look.

Pregnancy

There’s solid research on how much protein is needed during each trimester:

• 1st trimester: 0.8 g per kg

• 2nd trimester: 0.9 g per kg

• 3rd trimester: 1 g per kg

Here’s a quick overview: 1st Trimester | 2nd Trimester | 3rd Trimester

• 40 kg → 32 g | 36 g | 40 g

• 50 kg → 40 g | 45 g | 50 g

• 60 kg → 48 g | 54 g | 60 g

• 70 kg → 56 g | 63 g | 70 g

• 80 kg → 64 g | 72 g | 80 g

• 90 kg → 72 g | 81 g | 90 g

• 100 kg → 80 g | 90 g | 100 g

So over the course of pregnancy, protein needs increase by up to 25 %.


Breastfeeding

During breastfeeding, the need rises to 1.2 g per kg of body weight.

• 40 kg → 48 g

• 50 kg → 60 g

• 60 kg → 72 g

• 70 kg → 84 g

• 80 kg → 96 g

• 90 kg → 108 g

• 100 kg → 120 g

People with Overweight

For people with overweight, things work a bit differently. While the recommendation of 0.8 g per kg still applies, you don’t calculate it based on current weight but rather on your ideal weight according to BMI. You can reverse-calculate this using a BMI calculator. Since this involves age, height, and more, it’s too complex to show a full table here.

Oh, and if you’re wondering how much protein per day is best for losing weight, there’s no one-size-fits-all answer. Some people benefit from increasing their protein intake, while others do just fine with the standard 0.8 g/kg. Ultimately, reducing calorie intake is key. But that’s a whole other topic!

So, how can I meet my daily protein needs?

Let’s say you need 60 g of protein a day. Here’s how you could easily hit that target:

• Breakfast: Baked oats → ~20 g protein

• Lunch: Indian dal → ~15 g protein

• Snack: Coconut-chia pudding with mango → ~10 g protein

• Dinner: Protein bread with spread → ~20 g protein

Boom—your protein needs are not just met, you’ve even gone 5 g over!

Of course, it’s not just about quantity. The quality of your protein matters too: Aim for a high biological value and a complete amino acid profile.

In conclusion

Now you’ve got a good overview of how much protein per day you really need—and how to get it. If you want to dive deeper, you can calculate your individual requirement or learn more about common protein myths. Or would you like to know whether there is such a thing as “too much” when it comes to protein intake? Then have a look here.

Pro tip: If math’s not your thing, we’ve got a handy calorie calculator that tells you your ideal protein intake in seconds!

FAQ (Frequently Asked Questions)

Why does the DGE publish standard values if protein needs are so individual?
The DGE bases its values on a reference weight. So, these values aren’t one-size-fits-all!

How much protein do I need per day?
It depends on many factors like body weight and activity level. For most people, 0.8 g per kg body weight is a good baseline (that’s ~48 g for 60 kg).

How much protein per day is healthy?
Don’t go below 0.8 g/kg. Up to 2 g/kg is considered safe. Stay within this range to be on the safe side.

How much protein per day for muscle building?
Expert organizations recommend 1.2–2 g of protein per kg to support effective muscle growth.

How much protein powder should I take per day?
Protein powder is a great supplement to help you meet your needs—but it shouldn’t replace whole foods as your main source.

Literature & Sources

Deutsche Gesellschaft für Ernährung e.V. (DGE) (2021). Ausgewählte Fragen und Antworten zu Protein und unentbehrlichen Aminosäuren. https://www.dge.de/fileadmin/dok
/gesunde-ernaehrung/faq/DGE
-FAQ-Protein-2021.pdf 

Deutsche Gesellschaft für Ernährung e.V. (DGE) (o.J.). Protein. https://www.dge.de/wissenschaft
/referenzwerte/protein/ 

König, D. et al. (2020). Position of the working group sports nutrition of the German Nutrition Society (DGE): protein intake in sports. In: German Journal Of Sports Medicine, 71(7-8–9).

Nutrition Hub (2024). Proteinzufuhr – Brauchen wir mehr? https://www.ernaehrungs-umschau.de/fileadmin/
Ernaehrungs-Umschau/Branchenverzeichnis/
Danone/Expertinnenpanel_Protein
_Outputpaper.pdf

About the Author

Melanie Seyfarth is a nutritionist (B.Sc.), certified supplement consultant, and expert in vegetarian and vegan diets. Since 2018, she has been combining research with practical experience to make complex nutrition topics understandable and enjoyable. On this blog, she shares insights into nutrition, fitness, and lifestyle—plus delicious recipes to try at home.

Got questions? Feel free to send me an email—I’d love to hear from you! 😊

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