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Zuletzt aktualisiert am 03.09.2025
How much protein per kg do I need? We’d love to give you a single number, but—as you can probably tell from the length of this post—the answer isn’t that simple. Protein requirements aren’t fixed; they’re individual and depend on many factors like age, activity level, and body weight.
So get comfy, grab a protein shake, and let me take you into the world of protein.
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Your takeaway: How much protein per kg?
For the general population, an intake of 0.8 g of protein per kg of body weight is recommended—there are special recommendations for active people, older adults, etc.
You get your daily protein target by multiplying the recommendation per kg of body weight by your weight.
Consistently too little or too much protein isn’t ideal. Aim for an appropriate intake from foods like legumes or products like protein shakes.
Introduction: How much protein per kg of body weight makes sense?
Proteins are essential nutrients involved in many processes in our bodies. Since we want to take good care of our bodies, our motto is to consume enough protein. To do that, we first need to know how much protein per kg is needed. Let’s dive in!
As mentioned, there isn’t one perfect amount of protein for everyone. Each person needs a different amount of protein to be well supplied.
That’s why, when you look up how many grams of protein you need per day, you’ll often find info in grams per kg of body weight. Wait, what?! Don’t worry—I didn’t just faceplant my keyboard.
Quick explanation: Protein needs are mainly based on your body weight. For every kilo you weigh, you need a certain amount of protein in grams. That’s why protein requirements are typically stated as grams of protein per kilogram of body weight—short: g per kg (BW).
That way, it’s pretty easy to calculate how much protein you personally need per day.
Recommended protein intake – How much protein per kg do I need?
As briefly explained, protein needs depend on many factors and are individual. Still, there are general reference ranges for different groups. Let’s go through the most common ones and look at how much protein per kg they typically need:
General population
For healthy adults aged 19–64 with a BMI in the normal range (18.5–24.9 kg/m²), a protein intake of 0.8 g per kg of body weight is recommended. This amount can be seen as the minimum to ensure enough protein for all vital body functions.
There are some specifics for women! Protein needs in women are influenced by more factors than in men: pregnancy (0.9 g per kg in the 2nd trimester and 1 g per kg in the 3rd trimester) and lactation (1.2 g per kg) significantly impact how much protein per kg is needed.
Note for people with overweight: While the 0.8 g per kg recommendation still applies, there’s something to consider when calculating your total intake—we’ll get to that below!
Physically active individuals
This group is probably the most interested in the “how much protein per kg” question—and that makes sense! Active people have higher protein needs. However, according to professional societies, this typically applies from about 5 hours of training per week. Anything less is considered normal activity and is already covered by the general recommendation. So if you jog once a week, the base recommendation will likely do.
If you train more or even compete, other recommendations apply:
Organizations like the International Society of Sports Nutrition suggest a range of 1.2–2.0 g of protein per kg. A single number still can’t be pinned down because it depends on factors like training intensity, training status, and goals.
By the way: more isn’t always better! Beyond a certain point, extra protein won’t add further benefits. We don’t know exactly where that cutoff is yet, but it’s likely somewhere around 1.6–2.0 g per kg.
Adults aged 65+
Are you 65 or older? Then your body needs more protein. How much per kg for 65+? Around 1.0 g per kg. Adequate intake matters at any age! How about we enjoy a refreshing Clear Protein together?
Note: Illnesses and special needs can affect requirements. In such cases, it’s a good idea to seek advice from nutrition professionals.
Vegetarian and vegan diets
Although the general recommendation of 0.8 g protein per kg applies to vegetarian and vegan diets as well, some experts suggest increasing this value. The reason is that plant proteins are a bit more complex than animal proteins: you need to pay closer attention to bioavailability and achieving a complete amino acid profile. For now, the general value still stands—and with a bit of know-how, it’s easy to get enough protein on a vegetarian or vegan diet.
Calculating your needs – your protein calculator
Have you identified your group? Great! What do we do now with the info on how much protein per kg we need?
We calculate! Welcome back to math class—don’t worry, it’s not that bad. It’s actually simple: multiply your recommended protein amount by your body weight:
recommended protein per kg body weight × your body weight in kg = your ideal protein in g
Example: 0.8 g/kg × 60 kg = 48 g protein
Tadaaa! Done—you now know how many grams of protein you need per day!
Too much math? Our article “How much protein per day” can help!
Calculating protein needs with overweight
For overweight (BMI 25–29.9 kg/m²), protein needs don’t keep rising with every extra kilo of body weight. So when calculating your needs, take a small detour: instead of multiplying the recommendation by your current weight, use a BMI calculator “in reverse” to estimate an appropriate weight for your age and height. Then use that weight to calculate your daily protein.
What happens if you eat too much or too little protein?
We’ve covered how much protein per kg you need. But now you couldn’t stop eating your Brownie Fudge Protein Bar and ended up way over your target. Is that bad? Can too much protein even be dangerous? And what about eating too little?
Too little protein:
The general reference of 0.8 g per kg BW is our baseline. If we consistently fall well below this amount—i.e., consume significantly less protein—it can indeed have health consequences! Of course, this doesn’t apply if you eat a bit less for a few days because you’re sick, or you fall a few grams short now and then. We’re talking about true protein deficiency over time—which belongs in professional hands.
Too much protein:
You’ll often read warnings that too much protein can harm the kidneys. So let’s clear this up.
Professional bodies haven’t established a tolerable upper intake level yet—that’s the maximum amount most people can consume daily over the long term without adverse effects.
Why not? You guessed it: the evidence isn’t strong enough yet. Many organizations consider intakes up to 2.0 g per kg for healthy adults to be safe.
Beyond that, caution is warranted. Even though some experts consider higher amounts safe, the current evidence isn’t robust enough to make broad, undifferentiated claims.
You’ll find more on this in our article “What happens with too much protein?”.
Also interesting: in another article, we’ve debunked common protein myths!
How to meet your protein needs
Now that we know how much protein per kg we need each day, let’s talk about how to actually hit that target. We wouldn’t be Vetain if we weren’t pros here!
Here’s a quick checklist:
Split your total daily protein into multiple servings and include protein at each meal. If you’re active, an extra serving around your training can help.
You can and should eat high-protein foods like legumes every day. You can also occasionally rely on protein products like shakes—super helpful for busy days.
Use varied protein sources and combine them smartly. Aim for a balanced amino acid intake and pay special attention to getting enough essential amino acids. Especially with vegetarian and vegan sources, combining proteins helps you achieve a complete amino acid profile.
Consider what else your protein sources contain and look at the whole product: do they provide other valuable nutrients like fiber, vitamins, or healthy fats? The “highest-protein” option isn’t useful if the rest of the nutrition profile is off.
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Conclusion
How much protein per kg of body mass you need is highly individual and depends on your weight, goals, lifestyle, and more! Want to know your needs as precisely as possible? Use our calorie calculator to get a tailored result. And if you’re still looking for a delicious, high-quality protein powder, we’ve got you covered.
Literatur & Quellen
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.pdfDeutsche 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/
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If you have any questions, feel free to email me — I’m happy to hear from you! :)
The information in this article does not replace individual medical or nutritional advice.
