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Proteinrechner.
Taglichen Proteinbedarf berechnen
Dieser Rechner ist noch nicht vollständig übersetzt – einige Texte werden auf Englisch angezeigt.
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Die richtige Proteinzufuhr
Protein liefert die Aminosäuren, die Ihr Körper zur Reparatur und zum Aufbau von Gewebe verwendet. Wie viel Sie benötigen, hängt hauptsächlich von Ihrem Körpergewicht, Ihrer Trainingsintensität und Ihrem Trainingsziel ab.
Ihr täglicher Proteinbedarf
Empfohlene tägliche Zufuhr
70gpro Tag
Pro Mahlzeit
23g
Akzeptabler Bereich
63-77g
Referenz für Proteinquellen
Tierische Quellen
- Hähnchenbrust — 31 g pro 100 g
- Mageres Rindfleisch — 26 g pro 100 g
- Lachs — 25 g pro 100 g
- Eier — 13 g pro 100 g
- Griechischer Joghurt — 10 g pro 100 g
Pflanzliche Quellen
- Linsen — 9 g pro 100 g gekocht
- Kichererbsen — 9 g pro 100 g gekocht
- Tofu — 8 g pro 100 g
- Quinoa — 4 g pro 100 g gekocht
- Mandeln — 21 g pro 100 g
Tipps zur Erreichung Ihres Proteinziels
- Verteilen Sie Protein über den Tag, anstatt es in eine Mahlzeit zu laden.
- Streben Sie bei jeder Mahlzeit und den meisten Snacks eine Proteinquelle an.
- Kombinieren Sie pflanzliche Quellen über den Tag, um alle essentiellen Aminosäuren abzudecken.
- Proteinpulver ist eine praktische Ergänzung, wenn vollwertige Lebensmittel nicht ausreichen.
- Trinken Sie ausreichend Wasser; eine höhere Proteinzufuhr erhöht Ihren Flüssigkeitsbedarf.
Verwandte Rechner
Cite this calculator
Canonical URL: https://mathify.one/de/fitness/protein
Cite as: Mathify. (2026). Proteinrechner. https://mathify.one/de/fitness/protein
Use Cases
Plan your daily protein for muscle gain
If you're training to build muscle, this calculator gives you a daily protein target to support muscle repair and growth based on your weight and activity.
Example: A 70 kg active individual aiming to gain muscle might get a target of 140-154 g of protein per day.
Adjust protein intake for weight management
Whether you're trying to lose, maintain, or gain weight, this tool helps you set a protein goal that aligns with your objective and activity level.
Example: A sedentary person wanting to lose weight may receive a lower protein target than an athlete with the same goal.
Frequently Asked Questions
- How does the protein calculator determine my daily protein needs?
- It uses your weight, your goal (such as maintaining, losing, or gaining muscle), and your activity level to estimate a daily protein target. More active individuals and those aiming to build muscle typically need more protein per kilogram of body weight.
- What is the recommended protein intake for muscle building?
- For muscle building, a common guideline is 1.6 to 2.2 grams of protein per kilogram of body weight per day. This calculator adjusts the recommendation based on your specific goal and activity level, so you get a target tailored to you.
- Can I use this calculator for weight loss?
- Yes. When your goal is weight loss, higher protein intake can help preserve muscle mass and increase satiety. The calculator provides a protein target that supports your weight loss goal while considering your activity level.
Tips & Common Mistakes
Tips
- Enter your current weight accurately, as the protein target is directly proportional to it.
- Be honest about your activity level – it significantly affects your protein needs.
- Spread your protein intake evenly across meals to maximize muscle protein synthesis.
- Use the result as a starting point and adjust based on how your body responds.
Common Mistakes to Avoid
- Using your goal weight instead of your current weight, which can lead to an inaccurate protein target.
- Overestimating activity level, resulting in a protein recommendation that's higher than necessary.
- Ignoring the calculator's result and following a generic protein guideline that may not fit your specific situation.
Last updated: August 13, 2026