How to use it
The DGE gives protein per kg of body weight. Fill in “Weight (optional)” and this calculator uses your own weight. Leave it blank and it uses the reference weight from the DGE table.
- Sex: choosing “Female” brings up the “Pregnancy / breastfeeding” menu. Pick “Not applicable”, “Pregnant, 1st trimester (to week 13)”, “Pregnant, 2nd trimester (weeks 14–27)”, “Pregnant, 3rd trimester (week 28+)” or “Breastfeeding”.
- Age: a whole number from 1 to 120.
- Weight (optional): 5 to 300 kg. With a weight, “Recommended intake” becomes your weight × the g/kg for your age.
- “I do strength or endurance training regularly”: adds the “If you train” range if you are 19 or older and have entered a weight.
The DGE reference table does not include an average requirement, so results on this page have no “Average requirement”. A line under “Recommended intake” names the age group that was applied, for example “Standard: DGE reference values (Germany, Austria, Switzerland) (male, 25–50 years)”.
Protein in the DGE reference values (D-A-CH)
These are the reference values for nutrient intake that the German Nutrition Society (DGE) sets together with its Austrian and Swiss counterparts. D-A-CH stands for the three countries, Germany, Austria and Switzerland, and the protein values were revised in 2017. “Recommended intake” on screen corresponds to the DGE’s empfohlene Zufuhr (recommended intake). For ages 65 and over the DGE lists a Schätzwert (estimated value) in its place.
| Age | Recommended intake (g/kg) | Male, at the reference weight (g/day) | Female, at the reference weight (g/day) |
|---|---|---|---|
| 1–3 | 1.0 | 14 | 14 |
| 4–6 | 0.9 | 18 | 18 |
| 7–9 | 0.9 | 26 | 26 |
| 10–12 | 0.9 | 37 | 38 |
| 13–14 | 0.9 | 50 | 49 |
| 15–18 | male 0.9 / female 0.8 | 62 | 48 |
| 19–24 | 0.8 | 57 | 48 |
| 25–50 | 0.8 | 57 | 48 |
| 51–64 | 0.8 | 55 | 47 |
| 65 and over | 1.0 (estimated value) | 67 | 57 |
From 19 to 64 the per-kg value is 0.8 g throughout. Only the grams-a-day figure dips slightly from 51, because the reference weight is different.
Pregnancy and breastfeeding
The DGE states its pregnancy and breastfeeding values in two ways. The per-kg value is replaced by a new one, while the grams-a-day figure is an amount added to the value for a woman who is not pregnant. The table has no separate value for the 1st trimester, so the calculator treats it the same as not being pregnant.
| Stage | Per kg of body weight (g/kg) | Added to the reference-weight value (g/day) |
|---|---|---|
| 1st trimester | Same as not pregnant | 0 |
| 2nd trimester | 0.9 | 7 |
| 3rd trimester | 1.0 | 21 |
| Breastfeeding | 1.2 | 23 |
The calculator uses one or the other, depending on whether you entered a weight. Here is how that plays out for a 30-year-old woman.
| Stage | No weight | 65 kg entered |
|---|---|---|
| Not applicable | 48 g | 52 g (65 × 0.8) |
| 1st trimester | 48 g | 52 g (65 × 0.8) |
| 2nd trimester | 55 g (48 + 7) | 59 g (65 × 0.9 = 58.5) |
| 3rd trimester | 69 g (48 + 21) | 65 g (65 × 1.0) |
| Breastfeeding | 71 g (48 + 23) | 78 g (65 × 1.2) |
When you enter a weight, the calculator multiplies that number as it is. It does not distinguish between your weight before pregnancy and your weight now.
Reading the result
Enter male, 30, 70 kg and tick the training box, and this is what you get.
- Recommended intake, 56 g/day: 70 kg × 0.8 g. “Good to know” shows “Recommended intake = your weight × 0.8 g”. With the weight left blank you get 57 g, the reference-weight value for men aged 25–50.
- If you train, 84–140 g: 70 kg × 1.2 g and 70 kg × 2.0 g. This is the range from the 2016 joint position, not a DGE reference value, and it is not shown once you choose a pregnancy or breastfeeding stage.
From 65, “Good to know” adds “Values for 65 and over are estimates, as stated by the DGE.” A 70-year-old man gets 67 g with no weight and 70 g if he enters 70 kg.
Under 19, the g/kg for that age is used. A 16-year-old boy at 60 kg gets 60 kg × 0.9 g = 54 g, and a 16-year-old girl at 55 kg gets 55 kg × 0.8 g = 44 g. “If you train” does not appear for them even with the training box ticked.
What this calculator leaves out
- The DGE has values for infants under 1 as well, but this calculator starts at age 1.
- It does not convert to normal weight for you if you are overweight, because it never asks for your height.
- It does not account for conditions that can call for limiting protein, such as kidney or liver disease. “Good to know” on the result also tells you to talk to your doctor.