8 Min
Zuletzt aktualisiert am 29.04.2026
How much protein do I need per kg? We would prefer to answer this question with a simple value. But judging by the length of this blog post, you can probably guess that the answer is unfortunately not that simple. Protein needs are not a fixed number but individual for each person and depend on many different factors such as age, activity level, and body weight.
So make yourself comfortable, grab a protein shake, and I will take you into the world of proteins.
%-split_content-%
Your knowledge to go: How much protein per kg?
-
For the general population, a protein intake of 0.8 g per kg of body weight is recommended – for active athletes, older adults, etc., there are special recommendations.
-
You get your daily protein requirement by multiplying the protein recommendation per kg of body weight by your weight.
-
A permanently insufficient or too high protein intake is not ideal. Therefore, pay attention to an appropriate protein intake from foods like legumes or products like protein shakes.
Introduction: How much protein per kg of body weight is sensible?
Proteins are great important nutrients, which are involved in many processes in our body. Since we want to take the best possible care of our body, our motto is to consume enough protein. However, we need to know how much protein per kg is required. So let's get started!
As already mentioned, there is not one perfect amount of protein for everyone. Instead, each person needs different amounts of protein to be well supplied.
This also explains the following phenomenon: When you search for how many grams of protein are needed per day, you often find information on how many grams per kg BW are required. What?! Don’t worry, I didn’t slip on the keyboard.
Let me explain briefly: Protein needs mainly depend on your body weight. For every kilo you weigh, you need a certain amount of protein in grams. Protein requirements are therefore usually given as grams of protein per kilogram of body weight – or simply: g per kg (BW).
This way, you can easily calculate how much protein you need per day.
Recommended protein requirement – How much protein do I need per kg?
As briefly explained earlier, the required protein intake depends on many factors and is individual for everyone. However, there are general guidelines for different groups on how much protein is needed per kg. Let's go through the most common groups together and look at the required protein intake:
General population
In general, for healthy adults aged 19 to 64 years with a BMI in the normal range (18.5-24.9 kg/m2), a protein intake of 0.8 g per kg body weight recommended. This amount can be seen as a minimum supply that ensures enough protein for all important body functions.
There are a few special considerations for women! The protein requirement in women is influenced by even more factors than in men: For example, pregnancy (0.9 g per kg in the 2nd trimester and 1 g per kg in the 3rd trimester) and breastfeeding (1.2 g per kg) a major influence on how much protein per kg is needed.
Note for overweight individuals: The recommendation of 0.8 g per kg also applies here, but there is something to consider when calculating total protein intake – more on that later!
Athletically active
This group is probably the most interested in the "How much protein per kg" topic. Makes sense! Athletically active people have an increased need for protein. According to professional societies, this applies only from about 5 hours of sport per week! Anything less is considered normal activity and is already included in the general population's requirement. So if you go jogging once a week, the basic recommendation is probably sufficient.
However, if you are more active or even engage in competitive sports, different recommendations apply:
Professional societies such as the International Society of Sports Nutrition recommend a range of 1.2-2 g protein per kg. An exact value cannot be simply defined here either, as it depends individually on factors such as training intensity and condition as well as goals.
By the way: More is not always better! Beyond a certain point, additional protein intake no longer provides any added benefit. We do not yet know exactly where this limit is. However, it probably lies somewhere in the range of 1.6-2 g protein per kg.
Adults aged 65 and over
Are you 65 or older? Then your body has a higher protein requirement. How much protein per kg do people over 65 need? About 1.0 g per kg. Adequate protein intake is important even in old age! So let's drink a refreshing Clear Protein together!
Attention: Diseases and special needs can affect the required amount of protein. In such cases, it is therefore advisable to seek advice from nutrition professionals.
Vegetarian and vegan nutrition
Although the recommendation for the general population of 0.8 g protein per kg also applies to vegetarian and vegan diets, some experts recommend increasing this value. The reason is that plant proteins are somewhat more complex than animal proteins: you have to pay more attention to biological availability and achieving a complete amino acid profile. However, the general value still applies! And with a bit of know-how, it is quite easy to get enough protein with a vegetarian or vegan diet.
Calculate protein needs – your protein calculator
Have you placed yourself in one of the groups? Fantastic! What do we do now with the info on how much protein we need per kg?
Let's calculate! Welcome back to math class – no worries, it won't be that bad. It's actually quite simple. You take your recommended protein amount and multiply it by your body weight:
recommended amount of protein per kg body weight * your body weight in kg = your ideal protein amount in g
Example: 0.8 g/kg * 60 kg = 48 g protein
Ta-da! Done already! You now know how many grams of protein you need per day!
Too much math for you? In our article "How Much Protein Per Day" we help you with that!
Calculating protein needs for overweight
With overweight (BMI of 25-29.9 kg/m2), the required protein intake does not continue to increase with every kilo of body weight. Therefore, when calculating protein needs, we have to take a small detour: instead of multiplying the recommended protein amount by your current weight, you calculate your ideal weight for your age and height using a BMI calculator. You can then use this weight to calculate your daily protein amount.
What happens if you consume too much or too little protein?
How much protein we need per kg is now clear. But now you couldn't stop eating your Brownie Fudge Protein Bar and have now consumed much more protein than you actually should. Is that bad? Can too much protein even be dangerous? And what happens if you consume too little protein?
Insufficient protein intake:
The general guideline of 0.8 g per kg body weight is our basic requirement. If we regularly fall far below this amount, meaning we consume significantly less protein, this can actually lead to health consequences! Of course, this does not happen if you eat less for a few days because you are sick or consume a few grams less than the recommended total protein amount. This is about an actual protein deficiency that occurs when you consistently consume far too little protein – this then requires professional care.
Excessive protein intake:
You often read about the dangers of too much protein intake and that too much protein can harm the kidneys. Therefore, it is important for us to clarify this for you here.
So far, professional societies have not been able to establish a tolerable total intake level. This is the maximum amount of a nutrient that most people can consume daily over the long term without negative effects.
Why? You get three guesses: That’s right! The research is not yet sufficient. However, professional societies consider a protein intake of up to 2 g per kg for healthy adults to be safe.
Caution is advised with higher intake amounts. Although some experts also consider higher amounts safe, the current research is not yet sufficient to make such statements without qualification.
You can find more information on this topic in our blog article "What happens with too much protein? Understanding the risks".
Also interesting: In another article, we have debunked common protein myths!
How can you meet your protein needs?
Now that we know how much protein per kg we need daily, we can turn to the question of how to best meet this requirement. After all, we wouldn’t be Vetain if we weren’t experts in this area!
Here is a checklist for you:
-
Divide your total protein intake multiple servings Eat protein at every meal. If you are physically active, it can also be useful to consume an extra portion of protein around your training.
-
You can and should consume protein-rich foods like legumes every day. Additionally, you can occasionally also rely on protein products such as protein shakes. This can especially help in everyday life to meet the daily protein requirement.
-
Use different protein sources and combine them sensibly. Pay attention to a balanced amino acid intake and especially make sure to consume enough essential amino acids. This is particularly important with vegetarian and vegan protein sources, as only by combining different protein sources can you achieve a complete amino acid profile received.
-
Pay attention to what else your protein sources contain and consider your products as a whole: Do they contain other valuable ingredients like fiber, vitamins, or healthy fatty acids? Because the best protein source is useless if the other nutrients are nonsense.
%-product_content-%
Conclusion
How much protein per kg of body weight you need is totally individual and depends on your weight, your goals, your lifestyle, and more! Do you want to know your protein needs as precisely as possible? Then use our calorie calculator and have it calculated there. This way, you can be sure you are always well supplied. And if you still need a delicious protein powder with top values, we have something for you too.
Literature & sources
-
German Nutrition Society (DGE) (2021). Selected questions and answers about protein and essential amino acids. https://www.dge.de/fileadmin/dok/
healthy-nutrition/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). 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). Protein intake – Do we need more? https://www.ernaehrungs-umschau.de/fileadmin/Ernaehrungs-Umschau/Branchenverzeichnis/Danone/
Expertinnenpanel_Protein_
Outputpaper.pdf
The information shared in this article does not replace individual medical or nutritional advice.
