SmarTasty
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You work out your protein needs as body weight × grams per kg. The German Nutrition Society (DGE) gives 0.8 g per kg as the baseline for adults. If you want to eat lighter or build muscle, you usually plan with more: SmarTasty uses 1.4 to 2.0 g per kg, depending on your goal.
Example: 70 kg, goal: eat lighter
140 g protein a day. 2.0 g per kg of body weight.
Protein: 70 kg × 2.0 g = 140 g
The SmarTasty app works out your daily goal with the same formulas and shows you in your diary what is left for the day. Free for iPhone and in the browser.
The calculator asks for:
The calculation runs in your browser. Your details are not saved and not sent anywhere.
The reference values describe how much protein covers your needs. Next to them: the amount at 70 kg.
| Group | g per kg | At 70 kg | Source |
|---|---|---|---|
| Adults 19 to under 65 | 0.8 g | 56 g | DGE, 2017 |
| From 65 (estimate) | 1.0 g | 70 g | DGE, 2017 |
| Pregnancy, 2nd trimester | 0.9 g | 63 g | DGE, 2017 |
| Pregnancy, 3rd trimester | 1.0 g | 70 g | DGE, 2017 |
| Breastfeeding | 1.2 g | 84 g | DGE, 2017 |
| Adults (EFSA) | 0.83 g | 58 g | EFSA, 2012 |
| Regular training (ISSN) | 1.4–2.0 g | 98–140 g | ISSN, 2017 |
| SmarTasty: eat well | 1.4 g | 98 g | Calculator and app |
| SmarTasty: eat lighter, build muscle | 2.0 g | 140 g | Calculator and app |
In pregnancy and while breastfeeding, under 18 and with kidney disease, other values apply. Please check them with your doctor.
Source: German Nutrition Society (DGE), 2017
Example: 70 kg, goal: eat lighter:
The German Nutrition Society (DGE) gives 0.8 g per kg of body weight for adults and 1.0 g from 65. For people who train regularly, the International Society of Sports Nutrition gives 1.4 to 2.0 g per kg. SmarTasty uses 1.4 g or 2.0 g, depending on your goal.
In a calorie deficit many people plan with more protein, often together with strength training. Studies of calorie-reduced diets name 1.2 to 1.6 g per kg (Leidy 2015), the ISSN 1.4 to 2.0 g for people who train. 2.0 g is at the upper end and below 2.2 g, the limit from a large review on strength training (Morton 2018).
Yes, like the app. With a lot of excess weight, dietitians often use a lower reference weight. Then the amount comes out smaller.
For healthy people a higher protein intake is considered unproblematic. If you have kidney disease, be sure to agree the amount with your doctor.
The easiest way is a protein source with every meal, such as quark, eggs, fish, pulses or tofu. With three meals that is roughly a third each.
Usually not. Quark, skyr, eggs, fish, lentils and tofu are enough day to day. Powder is handy when you are in a hurry.