How Much Protein Do You Really Need? New Guidelines Reveal Key Differences

Protein intake remains a key topic in nutrition, with guidelines varying by age and activity level. The German Nutrition Society (DGE) has outlined recommendations for daily protein consumption, highlighting differences between plant-based and animal sources. A recent market analysis also raises concerns about the quality of high-protein processed foods.

The DGE advises adults aged 19 to 64 to consume 0.8 grams of protein per kilogram of body weight daily. For those over 65 and athletes training at least five hours a week, the recommendation increases to 1.0 grams per kilogram. These guidelines help ensure muscle maintenance and overall health.

Animal products such as meat, fish, dairy, and eggs provide all essential amino acids in one source. In contrast, most plant-based proteins—except soy—lack some of these amino acids. Combining different plant foods, like lentils with whole grains, helps fill these gaps. For example, 100 grams of tofu contains 16 grams of protein, while 200 grams of cooked whole-wheat pasta offers 12 grams, and a 50-gram slice of whole-grain bread provides 3.5 grams.

A 2025 report from the Hamburg Consumer Advice Center warns that many high-protein products are heavily processed. These items often include sweeteners, added sugars, additives, and artificial flavours. The findings suggest consumers should prioritise whole foods over processed alternatives.

The DGE's guidelines provide clear targets for protein intake based on age and activity. While animal sources offer complete proteins, plant-based diets can meet needs through careful food combinations. The report on processed high-protein foods also underscores the importance of choosing minimally processed options for better nutrition.