How much protein per kg do I need? We’d love to give you a simple answer to this question. But judging by the length of this blog post, you can probably already guess: it's not that simple.
Protein requirements aren't a fixed number – they vary from person to person and depend on many factors like age, activity level, and body weight.
So get comfy, grab yourself a protein shake, and let me take you on a journey into the world of protein.
Your Quick Takeaway: How Much Protein per kg?
- The general recommendation for the average population is 0.8 g of protein per kg of body weight – special groups like athletes or older adults have different needs.
- To calculate your daily requirement, multiply the recommended grams of protein per kg with your body weight.
- Too little or too much protein can cause issues – aim for a balanced intake from whole foods like legumes or products like protein shakes.
Introduction: How Much Protein per kg Body Weight Makes Sense?
Proteins are super important nutrients that play a role in many processes in the body.
If you want to give your body the care it deserves, the golden rule is to make sure you're getting enough protein. But how much is “enough”? Time to find out.
As we mentioned earlier, there’s no one-size-fits-all answer. Everyone needs a different amount of protein to stay well-nourished.
That explains why, when you look up “how many grams of protein per day,” you’ll often find the recommendation in grams per kg of body weight. Say what?!
No worries – I haven’t fallen on the keyboard. Let me explain:
Your protein requirement is largely based on your body weight. So for every kilogram you weigh, you need a certain number of grams of protein. That’s why you’ll often see recommendations like “g per kg (BW)” – meaning grams of protein per kilogram of body weight. Luckily, that makes it fairly easy to calculate your personal needs.
Recommended Protein Intake – How Much Protein per kg Do I Need?
As we touched on above, your protein needs are individual and depend on many factors.
Still, there are general guidelines for different groups. Let’s go through the most common ones together:
General Population
For healthy adults aged 19 to 64 with a normal BMI (18.5–24.9 kg/m²), a protein intake of 0.8 g per kg body weight is recommended.
This is seen as a baseline to ensure your body has enough protein for vital functions and can “operate normally.”
For women, there are a few extra details!
Protein needs can be affected by additional factors:
-
Pregnancy: 0.9 g/kg in the 2nd trimester, 1.0 g/kg in the 3rd
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Breastfeeding: 1.2 g/kg
Note for people with overweight: The 0.8 g/kg rule still applies, but there’s a special calculation method – more on that below.
Athletes & Active Individuals
This group is probably the most curious about the “how much protein per kg” question – and rightfully so! If you’re active, your protein needs are higher.
According to expert societies, this applies only if you’re exercising more than 5 hours per week. Anything less is considered part of the general population's needs. So if you go for a jog once a week, the basic recommendation is probably fine for you.
But if you train more – or even competitively – it’s a different story. Organizations like the International Society of Sports Nutrition recommend a range of 1.2–2.0 g of protein per kg of body weight. The exact number depends on your training intensity, fitness level, and personal goals.
Important: More is not always better!
At some point, extra protein offers no additional benefits.
We don’t yet know where that limit lies exactly – but it’s likely between 1.6 and 2.0 g per kg.
Adults Over 65
Are you 65 or older? Then your protein needs are higher. Older adults require about 1.0 g per kg of body weight. A sufficient protein intake helps you stay fit and age healthily. So, how about a refreshing, gut-friendly Clear Protein to celebrate?
Caution: Health conditions and special needs can impact your protein requirement. In such cases, it's best to seek personalized advice from a nutrition expert.
Vegetarians and Vegans
The general recommendation of 0.8 g per kg also applies to plant-based diets.
However, some experts suggest slightly increasing the intake, since plant-based proteins are a bit more complex to process than animal ones.
You need to be mindful of biological availability and aim for a complete amino acid profile. But don’t worry – with a bit of know-how, it’s easy to hit your protein goals on a vegetarian or vegan diet!
Protein Calculator – Work Out Your Needs
Have you figured out which group you fall into? Great! Now let’s do some math – don’t worry, it’s easy! Just multiply the recommended protein per kg by your body weight:
Recommended grams of protein per kg × your weight in kg = your ideal daily intake in grams
Example: 0.8 g/kg × 60 kg = 48 g of protein
Tadaaa! You now know how much protein you need per day!
Protein Needs and Overweight Individuals
If you have a BMI between 25–29.9 kg/m², your protein requirement doesn’t increase with every extra kg. So instead of using your current weight, use a BMI calculator to estimate your ideal weight for your age and height.
Then multiply the protein recommendation by that ideal weight.
What Happens If You Get Too Much or Too Little Protein?
You now know how much protein per kg you need. But… you just couldn’t stop eating that Brownie Fudge Protein Bar, and now you’ve overdone it. Is that bad? Could too much protein be harmful?
Let’s look at both sides:
Too Little Protein
The 0.8 g/kg is a minimum baseline.
If you consistently consume much less than that, it can lead to serious issues like organ dysfunction or metabolic disorders. This doesn’t apply if you just have a low-protein week because you're sick or not eating much.
It’s about long-term protein deficiency, which needs professional help.
Too Much Protein
There’s a lot of fear around high protein intake and kidney damage.
So let’s clear this up: So far, expert bodies haven’t set a “maximum tolerable intake” – meaning the amount you could consume daily long-term without harm.
Why not? Because the research isn’t strong enough yet. However, protein intake up to 2 g per kg is considered safe for healthy adults. Above that, caution is advised. Some experts still consider higher intakes safe, but we simply don’t have enough evidence to say that confidently.
Tip: We bust even more protein myths in another article – definitely worth a read!
How to Meet Your Protein Needs
Now that you know your protein target, how do you actually hit it?
We wouldn’t be Vetain if we didn’t have the answers!
Here’s your checklist:
- Spread your protein intake across multiple meals and make sure every meal includes protein.
If you’re active, it can be helpful to get an extra serving around workouts. - Eat protein-rich foods daily – like legumes.
You can also include protein products like shakes from time to time to make it easier to meet your target. - Use a variety of protein sources and combine them wisely.
Focus on getting all essential amino acids, especially if you’re plant-based. - Look at the full nutritional picture of your protein sources:
Are they rich in fiber, vitamins, or healthy fats?
Even the “best” protein is less helpful if the rest of the product is poor-quality.
Conclusion
How much protein per kg you need is super individual – it depends on your weight, lifestyle, goals, and more!
Want to know your needs more precisely?
Try out our calorie calculator to get a personalized number. That way, you can make sure you’re always getting what your body needs.
Still looking for a great protein powder with top-quality ingredients?
Yep – we’ve got that too 😉
FAQ
How much protein per kg do you need?
It depends on the individual. The general recommendation is 0.8 g per kg of body weight.
Athletes and people over 65 have different needs.
Is too much protein dangerous?
Intake up to 2 g per kg of body weight is considered safe for healthy adults.
Going beyond that might have long-term effects – but we still need more studies to be sure.
How much protein per kg for muscle growth?
Experts suggest 1.2–2 g per kg to support effective muscle building – more than what the general population needs.
Sources
German Nutrition Society (DGE) (2021). FAQ on Protein and Essential Amino Acids.
https://www.dge.de/fileadmin/dok/
gesunde-ernaehrung/faq/DGE-FAQ-Protein-2021.pdf
German Nutrition Society (DGE) (n.d.). Protein.
https://www.dge.de/wissenschaft/
referenzwerte/protein/
König, D. et al. (2020). Protein Intake in Sports – Position Paper from the German Nutrition Society. German Journal of Sports Medicine, 71(7–9).
Nutrition Hub (2024). Do We Need More Protein?
https://www.ernaehrungs-umschau.de/fileadmin/Ernaehrungs-Umschau/Branchenverzeichnis/Danone/
Expertinnenpanel_Protein_
Outputpaper.pdf
About the Author
Melanie Seyfarth is a B.Sc. nutrition scientist, certified expert in dietary supplements, and a specialist in vegetarian and vegan diets.
Since 2018, she has been researching nutrition and health.
On this blog, she writes about nutrition, sports, and lifestyle – and shares tasty, easy-to-follow recipes.
Her content is based on current research, real-world experience, and a passion for making complex info clear and engaging.
Got a question? Shoot me an email – I’d love to hear from you! :)
