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Protein needs calculator
The result is a general reference, not a personalised prescription for training, illness or treatment.
Enter your values. Inputs never leave your browser.
General adult reference
This calculator uses 0.8 grams per kilogram of body weight for adults aged 18 to 64 and 1.0 gram per kilogram from age 65, following general German Nutrition Society reference values.
Individual needs can differ with energy intake, training, pregnancy, illness, recovery and clinical goals.
Distribute protein across meals
For many people, including a clear protein source in several meals is easier than trying to fix the total late in the day.
Dairy, eggs, fish, meat, tofu, legumes and suitable alternatives can all contribute. Variety also supports other nutrient needs.
When general values do not apply
Kidney disease and other medical conditions can require specific advice. Competitive sport and clinical recovery may also use different targets.
More protein is not automatically better, and powder is optional rather than necessary.
Frequently asked questions
Do I need protein powder?
No. It can be convenient, but ordinary foods can meet protein needs.
Why does the value change at age 65?
The general reference used here increases from 0.8 to 1.0 g per kg from age 65.
Does this apply with kidney disease?
Not as personal guidance. Protein intake should be discussed with a qualified clinician in that situation.
Method and sources
Content reviewed 15 July 2026. The calculation runs entirely in your browser; inputs are not sent to Nouravo.
- European Food Safety Authority: Dietary Reference ValuesEuropean reference framework for energy and nutrient values.
- German Nutrition Society: Protein reference valuesGeneral adult reference values used by this calculator.