Protein per day: how much do you really need in 2026?

Protein has been at the heart of every fitness debate for years, but most people in the Netherlands have no idea how much they really need. The official recommendation from the Voedingscentrum sits at around 0.8 grams per kilo of body weight, but if you train or want to lose weight, that’s rarely enough. In this article we lay out the formula, the best Dutch supermarket sources and the differences per age group, so by the end of the day you’ll know exactly what should be on your plate.

The formula: protein per kilo of body weight

The simplest way to calculate your protein need is with a multiplier per kilo of body weight. For a healthy adult these are the rough guidelines:

• Maintenance, little exercise: 0.8 to 1.0 g per kg
• Recreational sports (2 to 3 times per week): 1.2 to 1.6 g per kg
• Strength training and muscle building: 1.6 to 2.2 g per kg
• Weight loss while preserving muscle mass: 1.8 to 2.4 g per kg

Do you weigh 75 kilos and train strength three times a week? Then you’re looking at 120 to 165 grams of protein per day. That’s significantly more than the average Dutch person eats. If you also want to nail down your total energy intake, start with our guide on calculating calorie needs in 2026 so you know how much room you have to work with.

Protein and your goal: losing weight, building or maintaining

Losing weight without muscle loss

Anyone in a calorie deficit risks losing muscle mass. A higher protein intake (around 2.0 g per kg) compensates for that. Research discussed by Kenniscentrum Sport shows that athletes in a deficit recover better and burn more fat at higher protein intakes. Women wanting to set their calories for weight loss can consult our guide on daily calories for women for a complete calculation.

Muscle building

For maximum muscle gain the literature recommends 1.6 to 2.2 grams per kg, spread across 4 to 5 meals of 30 to 40 grams of protein. More than 2.4 g per kg yields no additional gain, according to meta-analyses.

Maintenance

Are you training mainly to stay healthy and not specifically for muscle mass? Then 1.2 to 1.4 grams per kg is plenty, as long as you’re getting enough calories.

The best protein sources from the Dutch supermarket

You don’t need to buy powders to hit your target. Albert Heijn, Jumbo and Lidl are stocked with affordable, protein-rich options:

• Low-fat quark (Optimel, AH own brand): 10 g protein per 100 g, around €1.30 per 500 g
• Chicken fillet: 23 g per 100 g, ideal as the base for hot meals
• Eggs: 6 g per egg, perfect for breakfast or as a snack
• Skyr and 0% Greek yoghurt: 10 to 11 g per 100 g
• Cottage cheese (hüttenkäse): 12 g per 100 g
• Tuna in spring water: 25 g per 100 g tin
• Legumes (chickpeas, kidney beans, lentils): 8 to 10 g per 100 g cooked
• Tofu and tempeh: 12 to 19 g per 100 g

Eating vegetarian? Combine legumes with grains or dairy to round out your amino acid profile. If you’ve got more carbs in your plan, our list of high-carb foods has the smartest choices to pair with your protein source.

Young vs 50+: why older athletes need more

As you age, what’s called anabolic resistance increases. That means your muscles respond less sensitively to protein, so you need more of it to achieve the same effect. For athletes over 50, experts recommend 1.8 to 2.2 g per kg, even at maintenance. That helps combat sarcopenia (age-related muscle loss) and keeps your bones stronger.

If you specifically want to work on fat loss later in life, read our articles on losing weight after 50 and getting toned after 50 for age-specific plans. Athletes around forty can turn to our guide on getting lean after 40.

Distribution across the day: how to plan it smartly

You don’t eat all your protein in one go. Your body can process around 30 to 40 grams per meal optimally for muscle building. A typical example for a 75-kilo athlete (target: 150 g per day):

• Breakfast: 250 g low-fat quark + 1 egg (35 g)
• Lunch: 150 g chicken fillet + salad (38 g)
• Snack: 200 g skyr + handful of nuts (22 g)
• Dinner: 200 g salmon or tofu + vegetables + potato (35 g)
• Before bed: 200 g cottage cheese or quark (20 g)

Training in the morning? Plan a protein-rich meal within 1 to 2 hours after your session. If you can only eat later in the day, you can still build muscle without issue — provided your daily totals are right. Athletes wondering how often per week to exercise can adjust their protein planning to match.

Common mistakes

1. Leaning too heavily on shakes: 1 or 2 scoops per day is fine, but real food also gives you micronutrients and fibre.
2. Skipping protein during the day and catching up at night: spread your intake for better recovery.
3. Ignoring quality: animal sources score higher on amino acid profile than most plant sources.
4. Treating protein as a miracle cure: you still need a solid training plan and enough calories, even if you want to get fit in 1 month.

According to the RIVM, most people in the Netherlands take in an average of 80 to 90 grams of protein per day — well above the minimum but below what active athletes need. With simple adjustments (quark instead of yoghurt, an extra egg at breakfast) you’ll hit the right level quickly.