How Much Protein Per Day? The Latest Findings

Proteins are the building blocks of life—but how much do you really need to stay healthy and fit? Whether you’re aiming to build muscle, lose weight, or simply maintain your health, your daily protein intake plays a crucial role. However, the optimal amount varies from person to person. Learn how to tailor your diet to meet your goals and ensure your protein intake matches your lifestyle.

Table of Contents

What Is Protein and How Does It Work in the Body?

Proteins are essential nutrients for the human body and play a key role in many bodily processes. They help build and repair cells and tissues and are made up of amino acids, which serve as building blocks for various structures. Skin, hair, and muscles rely heavily on adequate protein intake. While the body can produce some amino acids, we must obtain the essential amino acids through food.

Essential Amino Acids:

  • Isoleucine
  • Leucine
  • Lysine
  • Methionine
  • Phenylalanine
  • Threonine
  • Tryptophan
  • Valine

Non-essential Amino Acids:

  • Alanine
  • Arginine
  • Aspartic Acid
  • Asparagine
  • Cysteine
  • Glutamine
  • Glutamic Acid
  • Glycine
  • Histidine
  • Proline
  • Serine
  • Tyrosine (essential for children)

Protein Per Kg: How to Calculate Your Optimal Intake

The German Nutrition Society (DGE) recommends a daily protein intake of 0.8g per kilogram of body weight. This guideline provides a baseline, but individual needs may vary, especially for those who are physically active. For ambitious amateur athletes and professional athletes, the DGE recommends 1.2 to 2.0g of protein per kilogram of body weight daily. In such cases, supplements can help meet these higher protein requirements to achieve optimal results.

How Much Protein per Day for Weight Loss?

If you're aiming to lose weight, reducing your protein intake is a common mistake you should avoid. Your protein needs remain the same, whether you're looking to lose weight or maintain it. Reducing protein too much can result in muscle loss—something you want to avoid during weight loss. For individuals who are underweight or overweight, the recommended protein intake should always be calculated based on a normal weight as there are no specific reference values for these conditions.

How Much Protein per Day for Muscle Building, Health, and Body Composition?

For maintaining normal bodily functions and a healthy body composition, the DGE guidelines are generally sufficient. However, if your goal is to build muscle and achieve rapid progress, your protein intake can be higher. That said, you don’t need to overdo it—muscles are only about 20% protein, the rest is mainly water. If your weekly training exceeds five hours, it may be worth increasing your protein intake and considering supplements to meet your needs.

For general health and fitness, it's also important to control body fat and increase muscle mass. For women aged 20 to 79, the recommended body fat percentage is 21 to 35%, while for men it should be between 8 and 24%.

Protein Sources: Which Foods Provide the Best Amount?

Here are some of the most important plant-based protein sources:

  • Grains and pseudograins (e.g., rice, oats, and bread)
  • Legumes like soy, lentils, and beans
  • Rapeseed
  • Nuts

And these are some key animal-based protein sources:

  • Game
  • Tuna
  • Mature cheese
  • Low-fat milk
  • Yoghurt
  • Eggs

Micronutrients for Protein Metabolism

If you want to support protein metabolism, micronutrients play an important role. For example, biotin, zinc, and chromium contribute to the normal metabolism of macronutrients, including protein. Molybdenum helps metabolise sulphur-containing amino acids, and vitamin B6 is also crucial for a normal protein metabolism. It's important to ensure your diet includes these micronutrients.

Protein and Collagen: Why Your Body Needs Protein for Collagen Production

Collagen production relies on two key amino acids—proline and glycine. These are among the building blocks that make up proteins. If you want your body to produce more collagen, you need to focus on a protein-rich diet. If you're unable to get enough protein from meals, supplements can be useful, especially during periods of intense training.

At a Glance

  • 01.

    The German Nutrition Society recommends 0.8g of protein per kilogram of body weight daily, though athletes and active individuals may require up to 2.0g for muscle building and optimal performance.

  • 02.

    Adequate protein intake is crucial for maintaining muscle mass during weight loss. Reducing protein can lead to muscle loss, something you want to avoid when dieting.

  • 03.

    Both plant and animal protein sources provide essential amino acids. Additionally, micronutrients such as biotin and zinc play a critical role in supporting protein metabolism and keeping the body in balance.

Article Sources

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Immune System

1: Copper, folate, selenium, zinc, and vitamins A, B12, B6, and C contribute to the normal function of the immune system.

Metabolism

2: Vitamins C, B6 and B12, as well as thiamine, riboflavin, niacin, biotin, pantothenic acid, calcium, phosphorus, copper, and manganese contribute to normal energy-yielding metabolism. Biotin, zinc, and chromium contribute to normal macronutrient metabolism. Vitamin A and riboflavin contribute to normal metabolism of iron. Zinc contributes to normal acid-base metabolism.

Healthy Cells

3: Vitamins E and C, as well as riboflavin, zinc, copper, manganese and selenium, contribute to the protection of cells from oxidative stress. Zinc contributes to normal DNA synthesis. Phosphorus contributes to normal function of cell membranes.

Mental Performance; Mental Focus; Nervous System; Psychological Function

4: Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid and folic acid contribute to the reduction of tiredness and fatigue. Pantothenic acid contributes to normal mental performance. Zinc contributes to normal cognitive function. Vitamins C, B6, B12, thiamine, riboflavin, niacin, biotin, and copper contribute to normal functioning of the nervous system. Thiamine, niacin, vitamin B6, vitamin B12, biotin, folate, and vitamin C in AG1 contribute to normal psychological function.

Healthy bones

5: Calcium contributes to the maintenance of normal bones. Protein, phosphorus, zinc, and manganese contribute to the maintenance of normal bones. Vitamin C contributes to normal collagen formation for the normal function of bones.

Cardiovascular System

6: Thiamine contributes to the normal function of the heart. Vitamins B6 and B12 contribute to normal red blood cell formation. Vitamin C contributes to normal collagen formation for the normal function of blood vessels.

Skin, hair, nails

7: Vitamin A, riboflavin, niacin, biotin and zinc contribute to the maintenance of normal skin. Vitamin C contributes to normal collagen formation for the normal function of skin. Biotin, zinc and selenium contribute to the maintenance of normal hair. Copper contributes to normal skin and hair pigmentation and to normal connective tissue. Selenium and zinc contribute to the maintenance of normal nails.

Hormonal Health

8: Vitamin B6 contributes to the regulation of hormonal activity. Pantothenic acid contributes to normal synthesis and metabolism of steroid hormones, vitamin D, and some neurotransmitters. Zinc contributes to the maintenance of normal testosterone levels in the blood. Selenium contributes to normal thyroid function and normal spermatogenesis. Zinc contributes to normal fertility and normal reproduction. Chromium contributes to the maintenance of normal blood glucose levels.

Digestion

9: Calcium contributes to the normal function of digestive enzymes. Biotin contributes to the maintenance of normal mucous membranes (e.g., intestinal mucosa).

Muscles

10: Calcium contributes to normal muscle function. Proteins contribute to the maintenance of muscle mass and an increase in muscle mass.

Healthy eyes

11: Vitamin A, riboflavin and zinc contribute to the maintenance of normal vision.

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