How much protein per day? How to calculate your needs
Protein keeps you full, protects your muscles while losing weight and is the basis for building muscle. How much you need depends mainly on weight, age and training – here are the reference values and the best sources.
FoodScope editorial team6 min read
Adults need 0.8 g of protein per kg of body weight per day according to the German Nutrition Society (DGE), 1.0 g from age 65; the European Food Safety Authority (EFSA) sets practically the same value (0.83 g). If you exercise regularly or want to build muscle, 1.4–2.0 g per kg is beneficial. For a person weighing 70 kg that is 56 g as a baseline, or about 100–140 g with strength training. Good sources are low-fat quark, skyr, chicken, fish, legumes and tofu.
Protein requirements: the reference values
- Protein
- Protein is a macronutrient made of amino acids. The body uses it for muscles, enzymes, hormones and the immune system. 1 g of protein provides about 4 kcal.
| Group | Protein per kg per day | Source |
|---|---|---|
| Adults (19 to under 65) | 0.8 g | DGE |
| Adults 65 and over | 1.0 g | DGE |
| Regular exercise, building muscle | 1.4–2.0 g | ISSN |
| Losing weight with strength training | towards the upper end (around 2.0 g) | ISSN |
The DGE values are reference values for healthy people, set so that they cover the needs of almost everyone. Needs are higher during pregnancy and breastfeeding.
How to calculate your protein needs
The formula is simple: body weight in kg × factor = protein in g per day.
- 60 kg, hardly any exercise: 60 × 0.8 = 48 g
- 70 kg, strength training 3 times a week: 70 × 1.6 = 112 g
- 75 kg, losing weight with strength training: 75 × 2.0 = 150 g
If you are clearly overweight, calculate with a reference weight (your weight at a BMI of 25) rather than your current weight – otherwise the value comes out unnecessarily high. The calorie calculator does this automatically and splits protein, fat and carbohydrates to match your goal.
The highest-protein foods
Per 100 g, cheese, seeds and nuts come out on top – but they also bring a lot of fat and therefore calories. The “per serving” column shows how much protein a usual serving provides. All values come from the German Nutrient Database.
| Food | Protein per 100 g | kcal per 100 g | Protein per serving |
|---|---|---|---|
| Parmesan | 35.6 g | 391 | 1.8 g1 tbsp (grated, 5 g) |
| Pumpkin seeds | 35.5 g | 588 | 3.5 g1 tbsp (10 g) |
| Peanuts (roasted) | 29 g | 620 | 7.3 g1 handful (25 g) |
| Seitan | 28.4 g | 199 | 28.4 g1 serving (100 g) |
| Emmental | 27.5 g | 374 | 6.9 g1 slice (25 g) |
| Sunflower seeds | 26.1 g | 564 | 2.6 g1 tbsp (10 g) |
| Turkey breast | 24.1 g | 105 | 36.2 g1 turkey breast fillet (150 g) |
| Peanut butter | 24.1 g | 606 | 3.6 g1 tbsp (15 g) |
| Salami | 23.5 g | 374 | 1.6 g1 slice (7 g) |
| Lentils (dried) | 23.4 g | 323 | 14 g1 serving (uncooked, 60 g) |
| Chicken breast | 23.3 g | 109 | 34.9 g1 chicken breast fillet (150 g) |
| Canned tuna (in water) | 22.9 g | 95 | 32 g1 can (drained, 140 g) |
| Kidney beans (dried) | 22.8 g | 316 | 13.7 g1 serving (uncooked, 60 g) |
| Pork tenderloin | 22.8 g | 118 | 34.2 g1 serving (150 g) |
| Cooked ham | 22.5 g | 130 | 5.6 g1 slice (25 g) |
| Gouda | 22.5 g | 379 | 5.6 g1 slice (25 g) |
| Beef steak | 22.5 g | 130 | 44.9 g1 steak (200 g) |
| Tuna | 22.4 g | 139 | 33.6 g1 tuna steak (150 g) |
| Almonds | 22.3 g | 544 | 5.6 g1 handful (25 g) |
| Flaxseed | 22.3 g | 470 | 2.2 g1 tbsp (10 g) |
Protein per calorie: the best sources for weight loss
When you are saving calories, protein density matters more – grams of protein per 100 kcal. Lean fish, lean meat and dairy such as low-fat quark and skyr lead here.
| Food | Protein per 100 kcal | Protein per 100 g | kcal per 100 g |
|---|---|---|---|
| Canned tuna (in water) | 24.1 g | 22.9 g | 95 |
| Turkey breast | 23 g | 24.1 g | 105 |
| Cod | 22.5 g | 17.8 g | 79 |
| Shrimp | 21.4 g | 18.6 g | 87 |
| Chicken breast | 21.3 g | 23.3 g | 109 |
| Pork tenderloin | 19.3 g | 22.8 g | 118 |
| Low-fat quark | 18 g | 11.9 g | 66 |
| Beef tenderloin | 17.5 g | 21.2 g | 121 |
| Cooked ham | 17.3 g | 22.5 g | 130 |
| Beef steak | 17.3 g | 22.5 g | 130 |
| Skyr | 16.2 g | 10.4 g | 64 |
| Cottage cheese | 16.2 g | 11.8 g | 73 |
| Tuna | 16.1 g | 22.4 g | 139 |
| Seitan | 14.3 g | 28.4 g | 199 |
| Tofu | 13.5 g | 15.5 g | 115 |
Spreading protein across the day
- Several servings: 3–4 meals with 20–40 g of protein each support muscle growth better than one large serving.
- Upgrade breakfast: a tub of low-fat quark (250 g) provides about 30 g of protein, a small pot of skyr about 15 g, two eggs about 13 g.
- Plant-based: lentils, chickpeas, tofu and seitan. Combining legumes with grains improves protein quality.
- Snacks: cottage cheese, edamame or canned tuna.
Can you eat too much protein?
EFSA considers intakes of up to twice the recommendation – about 1.7 g per kg – safe for healthy adults, and studies in athletes found no disadvantages even at higher amounts. If you have kidney disease, however, agree your protein intake with your doctor.
Keep track of protein with FoodScope
After every photo, FoodScope shows how much protein your meal contains and how much is left to reach your daily target – no weighing, no typing.
Frequently asked questions
How much protein do I need per day?
Adults need 0.8 g of protein per kg of body weight per day (DGE; EFSA: 0.83 g), from age 65 1.0 g. With regular exercise or muscle building, 1.4–2.0 g per kg makes sense.
How much protein should I eat to lose weight?
In a calorie deficit, more protein helps preserve muscle and keeps you full for longer. 1.6–2.0 g per kg is common (based on reference weight if you are overweight). The FoodScope calorie calculator uses 2.0 g per kg for weight loss.
Which foods have the most protein?
Per 100 g: Parmesan (about 36 g), pumpkin seeds (35 g), peanuts (29 g) and seitan (28 g). Per calorie: canned tuna, turkey breast, cod, shrimp, chicken breast and low-fat quark.
How much protein is in an egg?
A size M egg (about 50 g without shell) has about 6.6 g of protein and 68 kcal.