Health

How Much Protein Do You Need Per Day?

Built by Kevin Glover · @gloverbuilds · Verified formula

Calculate your daily protein target based on body weight, activity level, and fitness goal. Science-backed recommendations.

📅 Updated April 2026 ✅ Formula verified 📖 4 min read 🆓 Free · No sign-up

In this article

How Much Protein Do You Actually Need?
Protein by Goal
Best Protein Sources

Wie Viel

DGE-Empfehlung: 0,8 g/kg (Minimum). Moderne Forschung: Sitzend 1,0-1,2. Aktiv 1,4-1,6. Kraftsport 1,6-2,2. Beim Abnehmen 1,8-2,4. Person 75 kg aktiv: 105-120 g/Tag.

Deutsche Quellen

Hähnchen: 31g/165 kcal. Magerquark: 12g/100g (der deutsche Protein-Geheimtipp!). Eier: 6g/Stück. Linsen: 9g/100g gekocht. Whey: 25g/Portion. Magerquark mit Obst ist das perfekte deutsche Fitness-Frühstück.

⚡ CalcWolf Insight

A 2018 meta-analysis in the British Journal of Sports Medicine found that protein supplementation during resistance training increased muscle mass by an average of 0.7 pounds over 13 weeks — but only when total daily protein exceeded 0.7g per pound of body weight.

Frequently asked questions

Wie viel für Muskelaufbau?▾

1,6-2,2 g/kg/Tag. 80 kg = 128-176 g. Auf 4-5 Mahlzeiten verteilen.

Ist zu viel schädlich?▾

Für Gesunde mit normalen Nieren: bis 3 g/kg/Tag sicher. Keine Evidenz für Nierenschäden bei Gesunden.

✓ Math logic verified against primary sources → See our verification process

Kevin Glover · @gloverbuilds

Founder, CalcWolf · GLVTS · Blickr

All formulas sourced from primary references — IRS publications, peer-reviewed research, and official standards. Results are tested against independent reference calculators before publishing. Rates and brackets updated when official sources change. Editorial policy →