How to use
Enter your sex and age and your recommended daily protein intake appears. Add your weight to have it calculated for your body weight, and tick regular training to also see the range recommended for people who train. Women can choose the first, second or third trimester of pregnancy, or breastfeeding, to add the extra amount needed.
German standard: DGE reference values (D-A-CH)
These are the reference values for nutrient intake (D-A-CH) set by the German Nutrition Society (DGE) together with the Austrian and Swiss societies. The protein values were revised in 2017 and are given per kg of body weight. No average requirement is published, so only the recommendation is shown under this standard.
| Age | Recommendation (g/kg) | At reference weight, men / women (g/day) |
|---|---|---|
| 1–3 | 1.0 | 14 / 14 |
| 4–12 | 0.9 | 18–38 |
| 13–14 | 0.9 | 50 / 49 |
| 15–18 | men 0.9 / women 0.8 | 62 / 48 |
| 19–64 | 0.8 | 57–55 / 48–47 |
| 65 and over | 1.0 (estimate) | 67 / 57 |
With a weight entered the calculator uses your weight × g/kg; without one, the value at the reference weight.
Nothing is added in the first trimester; the value rises to 0.9 g per kg in the second trimester, 1.0 g in the third and 1.2 g while breastfeeding. Without a weight, 7 g, 21 g and 23 g are added to the reference value instead.
If you exercise
If you train regularly, 1.2–2.0 g of protein per kg of body weight per day is recommended. This range is not part of any dietary reference standard — it comes from the 2016 joint position of the American College of Sports Medicine and others.