Protein Calculator

The German Nutrition Society (DGE) gives a reference value of about 0.8 g of protein per kilogram of body weight per day for healthy adults. Physically active people have a higher requirement.

The International Society of Sports Nutrition (ISSN) recommends roughly 1.4 to 2.0 g per kilogram of body weight for active and strength-training individuals. This calculator factors in your activity level and goal.

For healthy kidneys, a higher protein intake is generally considered unproblematic. With an existing kidney condition the amount should be set with a physician. An overall balanced diet remains important.

Yes. Legumes, tofu, tempeh, nuts and grains provide plenty of protein. Because plant proteins can be somewhat less digestible, a slightly higher total amount and combining different sources can be useful.

According to the ISSN, the total amount spread across the day matters more than precise timing. Distributing protein evenly across several meals can support muscle protein synthesis.

No. Requirements can usually be met through normal food. Shakes are simply a convenient supplement when meeting intake through meals is difficult.