How much protein do you need per day?
Protein is the building block for your muscles and keeps you feeling full for longer. When losing weight, exercising, or using GLP-1 medication, getting enough protein is especially important to prevent muscle loss.
- Sedentary adult
- 0.8 - 1.0g/kg
- Moderately active
- 1.2 - 1.6g/kg
- Losing weight
- 1.6 - 2.0g/kg
- Building muscle
- 1.6 - 2.2g/kg
- 65+ years
- 1.2 - 1.6g/kg
Protein when losing weight
If you lose weight without eating enough protein, you'll lose muscle mass alongside fat. Muscles burn calories, even at rest. Lose muscle, and your resting metabolism drops, making it easier to put the weight back on.
Research shows that a higher protein intake during weight loss leads to more fat loss, less muscle loss, and a stronger feeling of fullness. The recommendation: 1.6 to 2.0 grams of protein per kg of body weight.
A woman weighing 75 kg who wants to lose weight needs 120 to 150 grams of protein per day. For example: 200 g of quark at breakfast (22 g), 150 g of chicken at lunch (46 g), a protein shake (25 g), 200 g of fish at dinner (40 g).
Protein sources
A mix of animal and plant-based sources gives you variety and a complete amino acid profile.
- Chicken breast100 g
- 31 g
- Beef steak100 g
- 28 g
- Tuna100 g
- 26 g
- Salmon100 g
- 22 g
- Low-fat quark200 g
- 22 g
- Skyr200 g
- 22 g
- 30+ cheese30 g
- 8 g
- Egg1 piece
- 6.5 g
- Tempeh100 g
- 19 g
- Lentils, cooked150 g
- 14 g
- Chickpeas150 g
- 13 g
- Black beans150 g
- 13 g
- Tofu100 g
- 13 g
- Oats50 g
- 7 g
- Quinoa, cooked150 g
- 6 g
- Almonds30 g
- 6 g
Protein and GLP-1 medication
GLP-1 medication reduces your appetite, which is great for weight loss. But eating less means you risk not getting enough protein. That makes protein your number one priority at every meal.
- →Start every meal with protein.
- →Quark, Skyr and chicken are great options.
- →Combine strength training with enough protein.
- →Try a protein shake if full meals feel like too much.
General information
about GLP-1 medication.
Below you'll find an overview of the best-known GLP-1 medications. This is general, informational content. Which medication, dosage or treatment is right for you is always determined by a doctor during a personal intake, alongside lifestyle guidance.
Semaglutide is a GLP-1 receptor agonist, originally developed for type 2 diabetes. It is also prescribed for people with overweight and obesity.
- Active ingredient
- Semaglutide, a GLP-1 receptor agonist that mimics a naturally occurring hormone in the body.
- Usage
- Once a week via a subcutaneous injection using a prefilled pen.
- Target group
- Registered for type 2 diabetes. Can also be prescribed for overweight and obesity.
- How it works
- Regulates blood sugar levels, reduces appetite and slows gastric emptying for a longer-lasting feeling of fullness.
- Potential weight loss
- An average of 10-15% with regular use and a healthy lifestyle.
- Side effects
- Mainly nausea, gastrointestinal complaints and fatigue. These usually decrease over time.
This medication is available on prescription only and should be used under professional medical supervision. A personal screening and regular check-ins are essential for safe and effective treatment. This medication is not covered by health insurance.
The most common questions
about protein.
- How much protein do I need per day?
- It depends on your goal. For maintenance: 0.8 to 1.2 grams per kg. For weight loss: 1.6 to 2.0 grams. For building muscle: 1.6 to 2.2 grams per kg of body weight.
- Is plant-based protein just as good?
- With enough variety, yes. Combine legumes with grains to get all the essential amino acids. Tempeh and soy naturally contain a complete protein profile.
- When should I eat protein?
- Spread your protein across 3 to 4 meals, with around 20 to 40 grams each time. This helps you make the most of muscle building and keeps you feeling full.
- Do I need protein shakes?
- Not necessarily. You can easily meet your protein needs through food alone. Shakes are useful as a supplement or when you don't feel very hungry, for example when using GLP-1 medication.
- Is a high protein intake hard on your kidneys?
- Not for healthy kidneys. Research shows that up to 2.5 grams per kg per day is safe. If you have kidney problems, always check with a doctor first.
- How much protein is in an egg?
- An average egg (55 g) contains 6 to 7 grams of protein, mostly in the egg white. The yolk contains fat and vitamins.
- Protein before or after exercise?
- Both work. The most important factor is your total daily intake. A protein-rich meal within 2 hours after training is ideal for recovery.
- What if I don't get enough protein?
- A prolonged shortage leads to loss of muscle mass, strength and a strong feeling of fullness. When losing weight, this means you're more likely to regain it, because your resting metabolism drops.
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