BasicsOne of 12 articles on this topic

How much protein per day? Requirement, calculator and foods

Is the quark in the evening enough, or do you need shakes? The answer is a sum: 0.8 grams per kilo of body weight, more from 65 and if you do a lot of sport. How much that is for you, which foods provide it and when it becomes too much.

Gregor AßlaberJoerg Hauke
Gregor Aßlaber, Editor, Saturo · ✓Fachlich geprüft von Joerg Hauke, Nutrition expert
Aktualisiert 15 October 2026 · 13 Min. Lesezeit · 40 Quellen
In 30 seconds
Frühstückstisch mit Skyr, Eiern, Vollkornbrot und Linsen: Protein in jeder Mahlzeit
Protein isn't only in shakes: skyr, eggs, lentils and tofu cover your daily requirement if every meal contributes a share.

The key points in 30 seconds

Adults up to 64
0.8g per kg

DGE reference value per kilo of body weight per day. At 70 kg that's 56 g; if you're overweight, your normal weight counts, not what the scales say.

From age 65
1.0g per kg

DGE estimated value; specialist societies recommend 1.0 to 1.2 for older people. Older muscles need more protein per meal to respond.

Sport for 5+ hours a week
1.2–2.0g per kg

Only applies from five hours of training a week. Exercising two to three times a week doesn't change the reference value, says the DGE.

The catch
No storage

Your body doesn't keep a protein reserve. Whatever's missing today, it takes from your muscles; that's why every meal counts, not just the shake after training.

01 Calculate

How much protein do you need per day?

0.8 grams of protein per kilogram of body weight per day is what the German Nutrition Society (DGE) recommends for healthy adults up to 64. At 60 kg that's 48 g, at 70 kg 56 g, at 80 kg 64 g. From 65 it's 1.0 g per kilo, and with lots of sport 1.2 to 2.0 g. The calculator works out your number; the rest of the article shows how to reach it on your plate.
Interactive

How much protein do you need per day?

Choose or type in your weight, tap your situation. The range shows how far apart the specialist societies are; the source is shown under the result.

Weight
Situation
56g protein per day
Calculated with
0,8 g je kg
With 3 meals
19 g je Mahlzeit
With 4 meals
14 g je Mahlzeit

Adults 19 to 64: Reference value for healthy adults. If you're overweight, calculate with your normal weight; fat tissue needs hardly any protein. Exercising two to three times a week doesn't change this.

DGE/D-A-CH reference values, derivation 2017; EFSA 2012: 0.83 g per kg

Reference and study values for healthy adults with normal kidney function; if you're overweight (BMI over 25), use your normal weight. If you have kidney disease, diabetes with kidney involvement or are in treatment, follow your doctor's guidance. Not a diagnostic tool.

Calculating your protein requirement: the formula

Body weight in kilograms times the factor for your situation gives you the grams per day. The factor comes from nitrogen balance studies: they measure the minimum protein your body needs so it doesn't break down more than it builds, plus a safety margin so that almost all healthy people are covered. That's why 0.8 is a lower limit with a buffer, not an optimum. With a BMI over 25, the DGE uses normal weight, because fat tissue uses hardly any protein; for your energy needs, use the calorie calculator.

How much protein per kg of body weight?

0.8 g per kilo for adults up to 64, 1.0 g from 65, and 1.2 to 2.0 g if you train at least five hours a week. International values are close: EFSA gives 0.83 g, the WHO gives 0.83 g as a safe value, and the USA gives 0.8 g. All figures apply to healthy people with normal kidney function.

How much protein a day do women need?

The same factor as for men, because the reference value applies per kilogram of body weight. A woman weighing 60 kg needs 48 g, a man weighing 80 kg needs 64 g; the difference comes down to weight alone. You need more during pregnancy and breastfeeding (chapter 2) and from 65. During the menopause, protein combined with strength training helps you keep muscle mass; there is no separate reference value for it.
02 Life situations

Protein requirement by life situation

The reference value is a starting point. Four situations push it up: age, pregnancy and breastfeeding, a calorie deficit, and a lot of training. The table shows the ranges with examples, and the reasons are below it.

Protein requirement in older age

From 65, the DGE recommends 1.0 g per kilo, explicitly as an estimate, because the data isn't enough for a firm recommendation. The European society ESPEN and the German S3 guideline from 2025 say “at least 1.0 g”, the PROT-AGE group says 1.0 to 1.2 g, and 1.2 to 1.5 g if you're ill. The reason: older muscles respond less strongly to protein. A meal needs to provide about 0.4 g per kilo to kick-start muscle building, while for younger people 0.24 g is enough. That's why 25 to 30 g in every main meal plus exercise counts. If your appetite is poor, our article on malnutrition can help.
At a glance

Protein requirement by life situation, with examples

Grams per kilo of body weight per day; pregnancy and breastfeeding as an extra amount in grams, as the DGE derives it.

g per kg per dayExample 60 kgExample 80 kg
Adults 19 to 640.848 g64 g
From 65 years1.0 to 1.260 to 72 g80 to 96 g
Pregnant, 2nd trimester0.8 plus 7 g55 g71 g
Pregnant, 3rd trimester0.8 plus 21 g69 g85 g
Breastfeeding0.8 plus 23 g71 g87 g
Losing weight (study value)1.2 to 1.672 to 96 g96 to 128 g
Sport, 5+ hours per week1.2 to 2.072 to 120 g96 to 160 g
Strength training, muscle building1.6 to 2.096 to 120 g128 to 160 g
Kidney disease from stage 30.8, not above 1.3medical advicemedical advice

Sources: DGE/D-A-CH 2017 (adults, 65+, pregnancy, breastfeeding), PROT-AGE 2013 and ESPEN 2019 (65+), Leidy 2015 (weight loss), DGE sports position 2020 and ISSN 2017 (sport), Morton 2018 (muscle building), KDIGO 2024 (kidneys). If you're overweight, calculate using your normal weight.

Protein requirement during pregnancy and breastfeeding

Here the DGE doesn't calculate in grams per kilo but uses extra amounts: none in the first trimester, plus 7 g in the second, plus 21 g in the third, and plus 23 g a day while breastfeeding. A woman weighing 65 kg goes from 52 g to 59, 73 and 75 g. The often-quoted 1.1 or 1.3 g per kilo come from other countries and are slightly higher; both routes lead to one extra portion a day of quark, pulses or fish.

How much protein for losing weight?

1.2 to 1.6 g per kilo is the range studies have looked at in a calorie deficit: if you eat this way, you lose a little more fat and keep more muscle than with a normal amount of protein; across 24 studies, the difference was just under a kilo of fat. It's not an official recommendation, and the obesity guideline refers to the DGE values. The high-protein diet chapter in our article on losing weight shows what filling meals look like in a deficit; there, the Saturo Shape Shake replaces a meal with 17 g of protein at 203 kcal.
Overweight: calculate with your normal weight

With a BMI over 25, the DGE uses normal weight for the calculation, meaning roughly the weight at a BMI of 22 to 24. If you weigh 95 kg and are 1.75 m tall, you calculate with around 72 kg: 58 g a day instead of 76 g. Eating more protein isn't wrong, it's just not necessary.

How much protein for building muscle?

1.6 g per kilo is the point beyond which the largest analysis of strength training found no further measurable muscle gain; the uncertainty extends up to 2.2 g. The sports societies give 1.4 to 2.0 g, and the DGE gives 1.2 to 2.0 g from five hours of training a week. So more brings little, while too little holds you back. The gain itself is modest: on average 0.3 kg more muscle mass after three months from extra protein. How to time your intake around training is covered in Nutrition for building muscle and Eating after exercise.
03 Understand

What are proteins?

Protein is simply the word for chains of amino acids. Three things explain why your body needs a fresh supply every day, and why the daily total matters more than any single source.

1

Building blocks: 20 amino acids

Your body builds its proteins from 20 amino acids. It can't make nine of them itself, which is why they're called essential: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. They have to come from your food every day.

2

Jobs: far more than muscles

Proteins are muscle fibres, but also enzymes, hormones like insulin, antibodies, transport proteins like haemoglobin, skin, hair and connective tissue. An adult body contains 7 to 13 kg of protein.

3

No storage: daily turnover

Every day, your body breaks down and rebuilds 300 to 400 g of protein. If there's no fresh supply, it takes the amino acids from your muscles. One gram of protein provides 4 kcal; any excess is burned as energy, not stored.

04 Foods

High-protein foods

Per 100 grams, Parmesan and pumpkin seeds win every ranking, but only 15 to 25 g of them actually end up on your plate. That's why the chart shows protein per typical portion, cooked or prepared, with values from the German Federal Food Code (BLS). Meat, fish and tofu provide 25 to 50 g per portion, dairy and pulses 10 to 20 g, and grains and vegetables add a bit more.

Protein per portion: top 10 plant-based and animal-based

  1. Seitan (100 g): 28.4 g
  2. Tofu, pan-fried (125 g): 27.0 g
  3. Soya chunks, prepared (150 g): 21.3 g
  4. Tempeh (100 g): 19.9 g
  5. Lupins, cooked (100 g): 15.6 g
  6. Lentils, cooked (150 g): 13.6 g
  7. Yellow peas, cooked (150 g): 12.5 g
  8. Edamame (100 g): 11.9 g
  9. White beans, cooked (125 g): 11.4 g
  10. Kidney beans, cooked (125 g): 10.8 g

Protein per example portion, pulses cooked, tofu pan-fried; German Federal Food Code (BLS) 4.0, with tempeh, lupins, edamame and peas from the USDA. Per 100 g, pumpkin seeds (35.5 g) and hemp seeds (31.6 g) lead, but two tablespoons give only 9 g at 150 kcal. More portions: pasta (200 g) 10.8 g, soya drink (250 ml) 8.1 g, porridge oats (50 g) 6.6 g.

Plant-based protein sources

Tofu, tempeh, seitan, lentils, beans, chickpeas, peas, soya drink, porridge oats, nuts and seeds. On their own, plant proteins have a less complete amino acid profile: grains lack lysine, pulses lack methionine. Over the course of a day this evens out, and it doesn't have to happen in the same meal. According to the DGE, vegans don't need a higher reference value, but in everyday life they take in less protein than people who eat meat and animal products (0.99 instead of 1.28 g per kilo in a British cohort). If you eat fully plant-based, plan one protein source per meal and keep an eye on vitamin B12.
High-protein foods on a kitchen worktop: lentils, tofu, skyr, eggs, edamame, pumpkin seeds and chicken breast
Plant-based and animal-based mixed: lentils, tofu, skyr, eggs and poultry provide 10 to 50 g of protein per portion. Seeds and cheese are strong per 100 g, but per portion they're more of an extra.

Which protein source is the best?

By the DIAAS measure, which combines amino acid profile and digestibility, milk protein, egg, potato and soy come out on top, while pea, wheat and rice trail well behind. Mixing sources lifts the score: pea plus rice comes close to soy. For everyday life, that means the amount you eat across the day matters more than the quality of any single source, and variety is the easiest route. In one study with strength training at 1.6 g per kilo, vegans built just as much muscle as people who eat both plant and animal foods.

Which fruit has the most protein?

None of them provide any real protein. Banana has 1.3 g, avocado 1.4 g and orange 1.0 g per 100 g, while berries and apples have under 1 g. A portion of fruit covers just 1 to 2 per cent of your daily needs. Fruit belongs in your meal, but the protein comes from the quark, nuts or pulses alongside it.
Interactive

How much protein is in …?

Type in a food or choose a group. Protein per typical portion, cooked; the traffic light shows whether the portion contributes a lot, a medium amount or a little to your day.

  • Turkey breast 50.6 g protein1 turkey escalope (150 g, cooked): 222 kcal, 33.7 g per 100 g.
  • Chicken breast poultry 47.8 g protein1 breast fillet (150 g, cooked): 216 kcal, 31.9 g per 100 g.
  • Pork schnitzel plain schnitzel 46.5 g protein1 schnitzel (topside), no breadcrumb coating (150 g, cooked): 216 kcal, 31 g per 100 g.
  • Beef fillet steak 41.8 g protein1 steak (150 g, cooked): 236 kcal, 27.9 g per 100 g.
  • Doner kebab 39.2 g protein1 doner (300 g, prepared): 597 kcal, 13.1 g per 100 g.
  • Drinkable meal Saturo, liquid nutrition 36 g protein1 bottle (400 ml, ready to drink): 400 kcal, 9 g per 100 ml. Manufacturer's figures, protein from faba bean and soy.
  • Salmon salmon fillet 35.4 g protein1 salmon fillet (150 g, cooked): 312 kcal, 23.6 g per 100 g.
  • Coley saithe 34.4 g protein1 fillet (150 g, cooked): 174 kcal, 22.9 g per 100 g.
  • Trout 28.9 g protein1 trout, edible portion (150 g, cooked): 216 kcal, 19.2 g per 100 g.
  • Seitan wheat protein 28.4 g protein½ pack (100 g, as purchased): 199 kcal, 28.4 g per 100 g.
  • Tofu, fried 27 g protein½ block, pan-fried (125 g, cooked): 196 kcal, 21.6 g per 100 g.
  • Beef mince minced meat 26.6 g protein1 portion of mince (bolognese base) (100 g, cooked): 303 kcal, 26.6 g per 100 g.
  • Chicken drumstick lower leg with skin 26.4 g protein1 drumstick, edible portion (100 g, cooked): 178 kcal, 26.4 g per 100 g.
  • Tuna tinned 25.2 g protein1 small tin, drained (110 g, as purchased, drained): 104 kcal, 22.9 g per 100 g.
  • Mackerel 25.2 g protein1 fillet (120 g, cooked): 197 kcal, 21 g per 100 g.
  • Pizza Margherita pizza 23.3 g protein1 pizza (300 g, prepared): 714 kcal, 7.8 g per 100 g.
  • Cod 23.2 g protein1 fillet (150 g, cooked): 104 kcal, 15.5 g per 100 g.
  • Soya chunks soya granules, soya mince 21.3 g protein1 portion (bolognese, goulash) (150 g, cooked): 148 kcal, 14.2 g per 100 g.
  • Cottage cheese grainy fresh cheese 19.9 g protein¾ tub (150 g, as purchased): 164 kcal, 13.3 g per 100 g.
  • Tempeh 19.9 g protein1 portion (100 g, cooked): 195 kcal, 19.9 g per 100 g.
  • Plain tofu soya curd 19.4 g protein½ block (125 g, as purchased): 144 kcal, 15.5 g per 100 g.
  • Prawns shrimps 19.1 g protein1 portion (approx. 8 prawns) (100 g, cooked): 94 kcal, 19.1 g per 100 g.
  • Vegetarian sausage veggie sausage 18.4 g protein1 sausage (100 g, as purchased): 195 kcal, 18.4 g per 100 g.
  • Fish fingers 17.2 g protein5 fish fingers (125 g, cooked): 258 kcal, 13.8 g per 100 g.
  • Porridge made with milk oat porridge 15.7 g protein1 bowl (250 g, ready-made): 335 kcal, 6.3 g per 100 g.
  • Lupins 15.6 g protein1 portion (100 g, cooked): 119 kcal, 15.6 g per 100 g.
  • Skyr Icelandic yoghurt 15.5 g protein1 pot (150 g, as purchased): 96 kcal, 10.3 g per 100 g.
  • Harzer cheese hand cheese, sour milk cheese 15 g protein½ Harzer (50 g, as purchased): 64 kcal, 30 g per 100 g.
  • Low-fat quark quark 14.8 g protein½ tub (125 g, as purchased): 82 kcal, 11.8 g per 100 g.
  • Lentils lentil soup, dal 13.6 g protein1 portion (lentil soup/curry) (150 g, cooked): 178 kcal, 9.1 g per 100 g.
  • Cheeseburger burger 12.7 g protein1 burger (120 g, prepared): 242 kcal, 10.6 g per 100 g.
  • Yellow peas split peas, pea soup 12.5 g protein1 portion of pea soup/purée (150 g, cooked): 177 kcal, 8.3 g per 100 g.
  • Edamame soya beans 11.9 g protein1 small bowl (100 g, cooked): 121 kcal, 11.9 g per 100 g.
  • White beans beans 11.4 g proteinjust under ½ tin (125 g, cooked): 164 kcal, 9.1 g per 100 g.
  • Kidney beans beans, chilli 10.8 g proteinjust under ½ tin / 1 portion of chilli (125 g, cooked): 161 kcal, 8.6 g per 100 g.
  • Pasta spaghetti 10.8 g protein1 plate (approx. 80 g dry weight) (200 g, cooked): 292 kcal, 5.4 g per 100 g.
  • Wholewheat pasta 10.8 g protein1 plate (approx. 80 g dry weight) (200 g, cooked): 260 kcal, 5.4 g per 100 g.
  • Smoked salmon 10.6 g protein2–3 slices (50 g, as purchased): 85 kcal, 21.2 g per 100 g.
  • Mozzarella 10.3 g protein½ ball (60 g, as purchased): 155 kcal, 17.1 g per 100 g.
  • Bockwurst sausage 10.1 g protein1 bockwurst (80 g, cooked): 199 kcal, 12.6 g per 100 g.
  • Egg white 9.9 g proteinapprox. 3 egg whites (100 g, cooked): 42 kcal, 9.9 g per 100 g.
  • Hemp seeds 9.5 g protein3 tbsp (30 g, dry): 166 kcal, 31.6 g per 100 g.
  • Chickpeas 9.4 g proteinjust under ½ tin (125 g, as purchased, drained): 170 kcal, 7.5 g per 100 g.
  • Cooked ham ham 9 g protein2 slices (40 g, as purchased): 52 kcal, 22.5 g per 100 g.
  • Pumpkin seeds 8.9 g protein2 tbsp (25 g, dry): 147 kcal, 35.5 g per 100 g.
  • Milk cow's milk, low-fat 8.7 g protein1 glass (250 ml, calculated as 250 g) (250 g, as purchased): 110 kcal, 3.5 g per 100 g.
  • Peanuts 8.7 g protein1 handful (30 g, dry): 186 kcal, 29 g per 100 g.
  • Emmental 8.2 g protein1 slice (30 g, as purchased): 112 kcal, 27.5 g per 100 g.
  • Bulgur 8.2 g protein1 portion (150 g, cooked): 228 kcal, 5.5 g per 100 g.
  • Soya drink soya milk 8.1 g protein1 glass (250 g, as purchased): 75 kcal, 3.2 g per 100 g.
  • Feta sheep's milk cheese 7.8 g protein1 piece (salad portion) (50 g, as purchased): 142 kcal, 15.7 g per 100 g.
  • Egg eggs, hen's egg 7.8 g protein1 egg (M), shelled (55 g, cooked): 79 kcal, 14.1 g per 100 g.
  • Plain yoghurt 1.5% low-fat yoghurt 7.6 g protein1 pot (150 g, as purchased): 93 kcal, 5 g per 100 g.
  • Gouda cheese, semi-hard cheese 7.4 g protein1 slice (30 g, as purchased): 94 kcal, 24.7 g per 100 g.
  • Couscous 7.4 g protein1 portion (150 g, cooked): 234 kcal, 4.9 g per 100 g.
  • Falafel 7.1 g protein4 pieces (80 g, prepared): 154 kcal, 8.9 g per 100 g.
  • Turkey breast slices poultry sausage 6.9 g protein2 slices (30 g, as purchased): 32 kcal, 23 g per 100 g.
  • Brussels sprouts 6.8 g protein1 side portion (150 g, cooked): 62 kcal, 4.5 g per 100 g.
  • Porridge made with water oat porridge 6.7 g protein1 bowl (250 g, ready-made): 178 kcal, 2.7 g per 100 g.
  • Amaranth 6.7 g protein1 portion (150 g, cooked): 178 kcal, 4.5 g per 100 g.
  • Rolled oats oats, muesli 6.6 g proteinapprox. 5 tbsp (50 g, dry): 174 kcal, 13.2 g per 100 g.
  • Sunflower seeds 6.5 g protein2 tbsp (25 g, dry): 141 kcal, 26.1 g per 100 g.
  • Button mushrooms mushrooms 6.4 g protein1 portion (125 g, cooked): 51 kcal, 5.2 g per 100 g.
  • Soya yoghurt yoghurt alternative 6.3 g protein1 pot (150 g, as purchased): 66 kcal, 4.2 g per 100 g.
  • Plain yoghurt 3.5% yoghurt 6 g protein1 pot (150 g, as purchased): 100 kcal, 4 g per 100 g.
  • Broccoli 5.9 g protein1 side portion (150 g, cooked): 58 kcal, 3.9 g per 100 g.
  • Almonds 5.6 g protein1 small handful (25 g, dry): 136 kcal, 22.3 g per 100 g.
  • Bread roll Semmel, Weckerl 5.5 g protein1 roll (55 g, as purchased): 154 kcal, 10.1 g per 100 g.
  • Parmesan hard cheese 5.3 g protein1 heaped tbsp grated (15 g, as purchased): 59 kcal, 35.6 g per 100 g.
  • Cashew nuts cashews 5.3 g protein1 small handful (25 g, dry): 154 kcal, 21 g per 100 g.
  • Quinoa 5.2 g protein1 portion (150 g, cooked): 156 kcal, 3.5 g per 100 g.
  • Pistachios 5.2 g protein1 small handful (25 g, dry): 150 kcal, 20.8 g per 100 g.
  • Rice white rice 5 g protein1 portion (approx. 55 g dry rice) (150 g, cooked): 176 kcal, 3.3 g per 100 g.
  • Green peas peas 4.9 g protein1 side portion (100 g, cooked): 118 kcal, 4.9 g per 100 g.
  • Salami sausage 4.7 g protein3 slices (20 g, as purchased): 75 kcal, 23.5 g per 100 g.
  • Wholegrain rice brown rice 4.5 g protein1 portion (150 g, cooked): 192 kcal, 3 g per 100 g.
  • Mixed rye-wheat bread bread, grey bread 4.3 g protein1 slice (50 g, as purchased): 104 kcal, 8.6 g per 100 g.
  • Walnuts 4 g proteinapprox. 6 halves (25 g, dry): 180 kcal, 16.1 g per 100 g.
  • Kale 4 g protein1 side portion (150 g, cooked): 57 kcal, 2.7 g per 100 g.
  • Potatoes potato 4 g proteinapprox. 3 medium-sized (200 g, boiled): 152 kcal, 2 g per 100 g.
  • Spinach 3.7 g protein1 side portion (150 g, cooked): 33 kcal, 2.5 g per 100 g.
  • Trail mix nut mix 3.7 g protein1 handful (30 g, dry): 146 kcal, 12.3 g per 100 g.
  • Peanut butter peanut spread 3.6 g protein1 tbsp (15 g, as purchased): 91 kcal, 24.1 g per 100 g.
  • Sweet potato 3.4 g protein1 medium-sized (200 g, cooked): 130 kcal, 1.7 g per 100 g.
  • Chia seeds chia 3.3 g protein1 heaped tbsp (15 g, dry): 72 kcal, 22.1 g per 100 g.
  • Flaxseeds 3.3 g protein1 heaped tbsp (15 g, dry): 70 kcal, 22.3 g per 100 g.
  • Hummus chickpea purée 3 g proteinapprox. 3 tbsp (50 g, as purchased): 162 kcal, 5.9 g per 100 g.
  • Wholegrain bread wholegrain rye bread 3 g protein1 slice (50 g, as purchased): 96 kcal, 6 g per 100 g.
  • Crispbread 2.8 g protein3 slices (30 g, as purchased): 98 kcal, 9.4 g per 100 g.
  • Sweetcorn corn 2.2 g protein4 tbsp (80 g, as purchased, drained): 63 kcal, 2.7 g per 100 g.
  • Orange 1.5 g protein1 orange (150 g): 74 kcal, 1.0 g per 100 g.
  • Banana 1.3 g protein1 banana (100 g): 79 kcal, 1.3 g per 100 g. Fruit provides hardly any protein.
  • Avocado 1.0 g protein½ avocado (70 g): 92 kcal, 1.4 g per 100 g. Lots of fat, little protein.
  • Strawberries 0.8 g protein1 punnet (100 g): 38 kcal, 0.8 g per 100 g.
  • Apple 0.6 g protein1 apple (150 g): 87 kcal, 0.4 g per 100 g.
  • Blueberries bilberries 0.5 g protein1 punnet (100 g): 61 kcal, 0.5 g per 100 g.
Example portions (estimates); values from the Bundeslebensmittelschlüssel 4.0 (German Federal Food Code, Max Rubner-Institut 2025) and USDA FoodData Central SR Legacy, fruit per BLS. Total protein (nitrogen × 6.25); branded products vary, drinkable meal as stated by the manufacturer.
05 Put it into practice

How to hit your protein target

Knowing your daily amount is half the job. The other half: spreading it across three or four meals so that each one delivers a real share. At 60 g that almost happens by itself; at 100 g every meal needs a plan.

How much protein per meal?

Sports nutrition societies recommend 20 to 40 g per meal, roughly 0.25 to 0.4 g per kilo of body weight; older adults should aim for the upper end. The rule that “the body can't use more than 30 g” has been disproved: in one study, 100 g of protein at once triggered a stronger build-up response than 25 g, lasting over twelve hours, and none of it was simply burned off. Spreading it evenly still makes sense: three equal portions raised muscle protein synthesis by 25 per cent over 24 hours compared with a day of a small breakfast and a big dinner.

A day with 80 g protein

  1. Breakfast 20 to 25 g

    Skyr with oats, berries and almonds (25 g) or two eggs with two slices of wholemeal bread (22 g). Muesli with milk and a banana on its own comes to 13 g.

  2. Lunch 25 to 30 g

    Lentil curry with rice and spinach (24 g), tofu and vegetable stir-fry with rice (39 g) or chicken with rice and broccoli (59 g). Pasta with tomato sauce, without Parmesan, comes to 13 g.

  3. Afternoon 10 to 15 g

    Low-fat quark with strawberries (16 g), skyr with berries (16 g) or a soy yoghurt with almonds (10 g). The snack fills the gap when breakfast or lunch was small.

  4. Evening 20 to 30 g

    Bread with cheese and ham (24 g), tuna salad with wholemeal bread (31 g) or scrambled eggs made with three eggs, with bread (32 g). Late in the evening, your body digests protein just as well as at lunchtime.

How do I get 30 g of protein at breakfast?

With one high-protein main ingredient instead of lots of small ones: 150 g skyr gives 15 g, 50 g oats 7 g, 15 g almonds 3 g, plus berries, making 25 g in total; add a boiled egg and you're at 33 g. Or go savoury: two slices of wholemeal bread (6 g) with two eggs (16 g) and 30 g cottage cheese (4 g) make 26 g, and two slices of cooked ham (9 g) take you past 30. A roll with jam and a milky coffee comes to 8 g, a croissant to 5.

Most people get the daily amount right. What's missing is breakfast: if you eat 20 grams of protein in the morning, you don't need a shake in the evening.

Joerg Hauke, Nutrition expert, technical review of this article

If you're not hungry in the morning, shift your share to a mid-morning snack; quark, cottage cheese or a soy yoghurt will do. What matters is that no meal falls below 15 g, otherwise dinner has to carry 50 g.

Protein in the evening: what works?

Anything that's easy to digest: quark, skyr, cottage cheese, eggs, fish, tofu, lentils. 30 to 40 g of protein before bed is digested normally overnight and supports muscle protein synthesis; a dinner sits heavy in your stomach because of fat and portion size, not protein. The worry that protein in the evening makes you gain weight is unfounded as long as your daily energy intake is right. If you train late, just have your protein portion afterwards.
Interactive

Your protein day

Tap what you're eating today. The bar shows how far you've got; the presets load a 60 g day and a 105 g day made from everyday foods.

100 g
0 g von 100 g

Nothing selected yet. Tap your meals or load a preset. The 100 g target fits almost every situation; your personal figure is in the calculator in chapter 1.

Example portions; values from the Bundeslebensmittelschlüssel 4.0 (cooked), drinkable meal as stated by the manufacturer. Not a nutrition plan, not advice.

On days without a kitchen, a complete drinkable meal helps: a whole meal with protein, fat, carbohydrates, fibre and all vitamins and minerals, ready to drink on the go, at the office or after training. Protein contributes to the maintenance of muscle mass. One bottle covers one of the three to four protein portions your day needs, with no maths required. For everything else liquid nutrition can do, read our article on high-calorie liquid nutrition.
Woman drinking a Saturo drinkable meal at the office as a meal between meals
One bottle replaces the meal you'd otherwise skip: 36 g protein, ready to drink, no maths.

The Saturo drinkable meal is vegan: the protein comes from faba bean and soy, and 36 per cent of the energy comes from protein. The threshold for a food to be called “high protein” is 20 per cent.
Ready-to-Drink 6 x 400 ml
From the Saturo range

Drinkable meal: a portion of protein without cooking

400 kcal, 36 g protein from faba bean and soy, and 26 vitamins and minerals in one ready-to-drink bottle. Protein contributes to the maintenance of muscle mass. For the meal you'd otherwise skip: on the train, at the office, after training.

36 gProtein
400kcal
26Vitamins & minerals
36 %Energy from proteinHigh protein from 20 %
Choose a flavour
$5.17per meal
Drinkable meal · Cocoa$5.17 per meal ·
06 Limits

Too much protein: symptoms and limits

There's no official upper limit for protein. The EFSA considers up to double the reference value safe, around 1.7 g per kilo. The DGE points to observations in which three to four times that amount was tolerated without problems over longer periods, but it doesn't treat that as an all-clear.

Too much protein: symptoms

The signs you'll find online (thirst, constipation, bloating, bad breath, tiredness) aren't backed up by studies. What is true: more protein means more urea, which is why the DGE advises drinking more. Acetone breath comes from a very low-carb diet, not from protein. Digestive problems are more likely to happen when bread, pasta and fruit are swapped for meat and shakes and fibre goes missing. So if you feel off on a lot of protein, check your fluids and fibre first.
Fact check

Claims about high protein and what studies show

The five most common worries, checked against meta-analyses and guidelines up to 2025.

What studies showWhat it means for you
“High protein harms your kidneys”Healthy kidneys: no harm in 28 studies; decades-long data is missingFine up to double the reference value; with kidney disease, get medical advice
“Protein leaches calcium from your bones”No downside; from 65, over 1 g per kg may mean fewer hip fracturesNo reason to worry
“Protein causes gout”Total protein isn't involved; meat and seafood are, dairy protectsThe source matters, not the amount
“Thirst, constipation, bad breath”Often mentioned, not proven; acetone breath comes from low carb, not from proteinKeep an eye on fluids and fibre
“Over 2 g per kg is dangerous”No proven upper limit; kidney damage can't be ruled out at 2 g or more long termOver 2 g per kg has no benefit either

Sources: Devries 2018 (28 studies, 1,358 participants), DGE protein guideline 2023–2025 (umbrella reviews on kidneys and bones), Choi 2004 (gout), DGE FAQ 2021, DGE sports position paper 2020, Morton 2018.

Is a lot of protein bad for your kidneys?

Not if your kidneys are healthy. In 28 studies with 1,358 participants, a high-protein diet had no negative effect on filtration, and the DGE guideline finds no link to kidney stones or kidney disease. Two caveats remain: there's no long-term data over decades, and the DGE sports group can't rule out harm at a long-term 2 g per kilo or more. It's different if your kidneys are already damaged: there, a lot of protein speeds up the disease, so separate limits apply.
With kidney disease

The 2024 KDIGO guideline recommends 0.8 g per kilo for chronic kidney disease from stage 3 and advises avoiding more than 1.3 g. The same goes for diabetes with kidney involvement: agree your protein amount with your doctor, and don't start on shakes by yourself.

Do you need high-protein products?

The DGE says no. For most people they're unnecessary, because a mixed diet covers your needs and the extra portion has no health benefit. A food can be called a “source of protein” if at least 12 per cent of its energy comes from protein, and “high protein” from 20 per cent. Low-fat quark and chicken breast meet that naturally, while puddings and yoghurts only do so with added milk protein. Such products make sense when a meal would otherwise be skipped, or when 1.6 g per kilo is hard to reach through normal food. Doctors rarely advise against protein powder because of the protein itself, but because it can push out proper meals.
07 Deficiency

Protein deficiency: symptoms and who's affected

A true protein deficiency is rare in Germany. In the National Consumption Study, men averaged 91 g and women 67 g per day, well above the reference value. 11 per cent of men and 15 per cent of women fell below it, most often young women and men over 65.

Protein deficiency symptoms

There's no typical sign of mild undersupply: your body compensates by breaking down muscle, and you only notice it as a loss of strength. Severe protein-energy malnutrition shows up as muscle and fat loss, water retention in the legs, dry thin skin, hair loss, susceptibility to infections and poor wound healing, almost always together with too little energy overall. Brittle nails or hair loss on their own aren't proof; they're more often caused by iron deficiency or the thyroid.

Which blood value shows protein deficiency?

None reliably. Total protein and albumin in the blood only drop in severe malnutrition, and they also fall with inflammation, liver or kidney disease, so they're no use for early detection. Malnutrition is diagnosed using the GLIM criteria: unintentional weight loss, low BMI or reduced muscle mass, together with a cause such as low food intake or illness. If you've been losing weight for months without meaning to, or you're noticeably losing strength, get it checked by a doctor.
Older woman having quark with berries for breakfast: from 65, protein matters at every meal
From 65, your muscles respond less strongly to protein. 25 to 30 g per meal, such as quark, eggs or fish, helps keep your strength, together with exercise.

At-risk groups are older people with little appetite, people with chronic illnesses or after operations, strict diets under 1,200 kcal, and one-sided plant-based eating without pulses. For them, every meal with 25 to 30 g of protein counts, and if chewing is a problem, in liquid form too, for example after wisdom tooth surgery. With gout, the problem isn't the amount of protein but meat and seafood; dairy products even have a protective effect.
08 Reference

Common questions about protein

Are Eiweiß and protein the same thing?

Yes. Protein is the technical term; “Eiweiß” is the German word, named after egg white. Both mean chains of amino acids. German nutrition tables say “Eiweiß”, while studies and reference values say “protein”; the gram figures are identical.

How many eggs do you need for 70 g of protein?

About nine. A medium egg provides almost 8 g of protein. That's why it doesn't pay to rely on a single source: two eggs, 150 g of skyr, a portion of lentils and two slices of bread add up to a good 50 g.

How much protein does a 70 kg man need?

56 g per day without exercise (0.8 g per kilo), 70 g from age 65, 84 to 140 g with at least five hours of training per week, and around 112 g for building muscle. A man weighing 75 kg works with 60 g as a baseline.

How do I know if I'm eating enough protein?

Write down your portions for one day and tap them in using the builder in chapter 5. If the total is above your value from the calculator, you're fine. Mild undersupply has no physical signs; loss of strength and unintentional weight loss over months are the hints that count.

What happens if you eat protein but don't exercise?

Nothing serious. Your body uses protein for enzymes, hormones, your immune system and daily rebuilding; any excess is burned as energy or, if you're eating too many calories overall, stored as fat. Muscles only grow with training though; protein alone won't build any.

What is the cheapest source of protein?

Measured in grams of protein per euro: dried lentils, beans and peas, rolled oats, eggs, low-fat quark, soya drink and tofu. Cooked lentils give you 9 g per 100 g, low-fat quark 12 g and an egg 8 g. Nuts, fillet of meat and protein bars are expensive per gram.

What is the protein lie?

The term refers to two opposing claims: that everyone needs far more protein than the DGE recommends, and that lots of protein makes you ill. Neither is proven. 0.8 g per kilo is enough for healthy people, double that is considered safe, and more does nothing without training.

Can a high-protein diet cause diarrhoea?

Not from the protein itself. Shakes, bars and light products often contain sugar alcohols such as sorbitol, which, according to labelling law, can have a laxative effect; with lactose intolerance, the same goes for whey protein containing milk sugar. What usually helps: check the ingredients list and adjust your fibre and fluid intake.

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    • Gregor Aßlaber
    Gregor AßlaberAuthor · Editor at Saturo

    Has been writing for Saturo since 2019 about nutrition, nutrients and how to get good nutrition into everyday life in a practical way.

    Joerg Hauke
    Joerg HaukeFachliche Prüfung · Nutrition expert

    Hat diesen Artikel am 15. Oktober 2026 auf fachliche Richtigkeit geprüft. This content is not a substitute for medical advice.

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