Building block for your beauty.
Calculate your protein requirement.

Forget the myth that protein is only for bodybuilders. Collagen, elastin and your immune cells are made of amino acids. Without sufficient protein intake, the body can neither build firm skin nor regenerate effectively. Calculate your medical requirement here for Longevity & tissue structure.

Dr. Ackermann · Protein Calculator · Herzogenaurach AA

1 · Your biometrics

At BMI > 27: automatic weight correction.
For BMI calculation and weight correction.
From 40: increased minimum amount per meal.

2 · Goal & activity

Medical daily requirement
— g
Base: — g/kg

The trigger dose per meal

Minimum amount to activate the mTOR pathway and collagen synthesis:

— g protein per main meal
Ideal distribution across 3 meals
—
Breakfast
—
Lunch
—
Dinner

Leucine threshold & mTOR: Leucine is the key amino acid that activates the mTOR pathway and thereby starts protein synthesis. This requires ~2.5–3 g leucine per meal – corresponding to ~25–35 g of complete protein. Below this threshold, cell renewal remains largely inactive. From the age of 40, the threshold is raised. (Norton & Layman, J Nutr 2006; Moore et al., J Physiol 2009)

Protein, fillers and collagen – the holistic approach

Treatments such as bio-remodelling hyaluronic acid, poly-L-lactic acid or polynucleotides stimulate your body to produce collagen. But if the raw material – sufficient protein – is missing, even the best treatment lasts only half as long. Raise this at your next appointment.

Arrange a consultation appointment → Dr. med. Thomas Ackermann · Specialist in Anesthesiology · Herzogenaurach
Medical notice & disclaimer This calculator serves for guidance information only and is not a medical device (EU MDR 2017/745). The results do not replace a medical diagnosis or individual nutritional counseling. In the case of kidney disease (CKD), severe metabolic disorders or the use of certain medications, a high protein intake must be clarified medically. Health data is processed exclusively on the client side (GDPR-compliant). Dr. med. Thomas Ackermann accepts no liability for decisions made without medical consultation.

Protein: the underestimated beauty factor

Collagen, elastin, keratin – all the structural proteins of your skin, hair and nails are built from amino acids. If the raw material is missing, the body cannot build.

The average German woman consumes about 60 g protein per day – the DGE minimum, but far below what is optimized for tissue structure, longevity and aesthetic results. Protein directly influences:

  • 01.
    Skin firmness & collagen: Collagen is the most abundant protein in the human body. Its synthesis requires glycine, proline and hydroxyproline – obtainable only from dietary protein. Collagen-stimulating treatments can only produce what raw material is available.
  • 02.
    Muscle mass & longevity: Muscle mass is the most important predictor of longevity and metabolic health. Protein intake below 1.2 g/kg/day leads to measurable muscle loss in women over 50. (Bauer et al., J Am Med Dir Assoc 2013)
  • 03.
    Satiety & body weight: Protein has the highest thermic effect of all macronutrients (20–30 %) and the strongest satiety effect. Ideal for weight management.
  • 04.
    Wound healing & immune system: Antibodies, enzymes and cytokines are proteins. Insufficient supply delays wound healing and regeneration – directly relevant after aesthetic treatments.

At the practice of Dr. Ackermann we regard protein supply as a foundation of aesthetic medicine – not as a domain for athletes.

The factors in the evidence check

Where do the calculator's target values come from? Here the literature basis is presented transparently.

GoalFactorGuidelines & sourcesRationale
Longevity & maintenance1.2 g/kgESPEN 2018 · DGE (older adults) · Bauer et al. 2013Minimum amount for prevention of muscle wasting (sarcopenia)
Diet / weight reduction1.6 g/kgHelms et al., JISSN 2014 · Hector & Phillips 2018Increased protection against muscle-mass loss in a calorie deficit
Body contouring1.8 g/kgMorton et al., Br J Sports Med 2018 (49 studies)Meta-analysis: maximum effect at ~1.6 g/kg; 1.8 g/kg includes individual variance
Muscle building2.2 g/kgJäger et al. (ISSN Position Stand), JISSN 2017Upper limit of the clinically sensible range; above it no measurable additional effect

All factors refer to the calculation weight (Adjusted Body Weight at BMI > 27).

The problem from age 40: Anabolic resistance

With age, the body becomes increasingly insensitive to protein signals – with direct consequences for skin, muscles and regeneration.

Under 30

~20 g

Protein per meal sufficient for maximum mTOR activation

30 – 40 years

25–30 g

First signs of declining protein sensitivity; meals more important than timing

From 40

35–40 g

Pronounced anabolic resistance. 3 full meals considerably more effective than many small ones. (Moore et al. 2015)

From 65

> 40 g

Sarcopenia prevention requires high single doses. Leucine enrichment sensible. (Churchward-Venne et al. 2012)

3 large instead of 6 small meals

Distributing across many small meals of 10–15 g protein is inefficient from age 40. The body needs a minimum dose to start protein synthesis at all.

Three full meals of 35–40 g protein each activate protein synthesis fully three times a day – six meals of 15–20 g each may not activate it at all.

Leucine: the molecular ignition key

Leucine is the only amino acid that directly activates mTOR complex 1 (mTORC1). Without sufficient leucine, protein synthesis remains below its potential.

Good leucine sources: Whey protein (~11 % leucine), egg (~9 %), chicken (~8 %), beef (~8 %), salmon (~8 %).

Anabolic window after training: 4–6 hours, not 30 minutes. (Schoenfeld & Aragon, JISSN 2018)

Protein content: practical reference

How much protein is in which food?

31 gChicken breast, 100 g cookedvery lean source · ~170 kcalDIAAS 1.08
26 gSalmon, 100 g+ omega-3 · ~200 kcalDIAAS 0.96
13 g2 eggs (M), 120 g+ leucine ~1.1 g · ~170 kcalDIAAS 1.13
10 gGreek yogurt, 100 g (10 %)+ casein · ~130 kcalDIAAS 0.93
9 gCottage cheese, 100 gvery little fat · ~90 kcalDIAAS ~0.90
9 gLentils, 100 g cooked+ fiber · ~120 kcalDIAAS 0.72
21 gTuna (canned), 100 gvery lean source · ~100 kcalDIAAS ~0.95
25 gLow-fat quark, 200 gcasein-rich · ~120 kcalDIAAS ~0.93
13 gChickpeas, 100 g cookedplant-based · ~165 kcalDIAAS 0.70

DIAAS (Digestible Indispensable Amino Acid Score, FAO 2013) measures the quality of a protein. Values ≥ 1.0 = complete protein.

Supplements: what matters

Whole foods first – supplements fill a gap but do not replace a balanced diet.

Quality criteria for protein powders and EAA products

DIAAS > 1.0 or high BCAA shareWhey (DIAAS ~1.09), casein (0.98) and egg protein (1.08) are complete sources. Pure collagen protein has a DIAAS near zero – not a complete protein replacement, but sensible as a collagen-peptide supplement.
Leucine share ≥ 8–10 % of the proteinPrimary mTOR activator. Whey: ~11 %, casein: ~10 %, soy: ~8 %, pea: ~8 %.
Short, clean ingredient listHigh-quality products: protein, possibly natural flavoring. Not needed: a cocktail of sweeteners, 30+ ingredients, proprietary enzyme blends.
Independent lab testing (e.g. Informed Sport)Informed Sport, NZVT or similar certifications test for contaminants and confirm the declared nutrient content.
Transparency note: Dr. Ackermann does not recommend specific manufacturers or brands on this website. Naming product recommendations by physicians is not permitted under professional regulations (§27 (3) MBO-Ä). The criteria above are product-neutral.
Exclusively in Herzogenaurach

Collagen from the inside & outside.

Collagen-stimulating treatments such as bio-remodelling hyaluronic acid, poly-L-lactic acid or polynucleotides last considerably longer when the body has enough raw material. We advise you holistically.

  • ✓ Basic lab incl. protein markers on request
  • ✓ Collagen stimulation for all skin layers
  • ✓ Integrative approach: nutrition + treatment
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Frequently asked questions
For those interested in detail

The requirement varies considerably depending on age, goal and activity. As a rough guide: 1.2 g/kg for longevity (ESPEN 2018), 1.6 g/kg for dieting, 1.8 g/kg for moderate exercise (Morton et al. 2018), 2.2 g/kg for intensive muscle building (ISSN 2017). The DGE recommends 0.8 g/kg as a general minimum – far too little for aesthetic and longevity goals.

From the age of 40, the effective requirement increases due to anabolic resistance.

Anabolic resistance describes the age-related decline in the muscle tissue's sensitivity to growth stimuli. The mTORC1 pathway responds more slowly and more weakly.

The clinically relevant threshold is at about 40 years. While young adults reach maximum protein synthesis with ~20–25 g protein per meal, people over 65 need up to 40–45 g. (Moore et al., Am J Clin Nutr 2015)

Under 40 years: ~25–30 g complete protein per meal. From 40 years: 35–40 g. The limiting factor is the leucine threshold (~2.5–3 g leucine) that activates the mTOR pathway.

Practical consequence: Three full protein-rich meals are considerably more effective than six small snacks. The "anabolic window" after training is 4–6 hours. (Schoenfeld & Aragon, JISSN 2018)

For healthy adults without pre-existing kidney disease: No. Several meta-analyses find no harm from high protein intake up to 2.2 g/kg/day. The physiological hyperfiltration is a normal adaptive response, not a pathological process.

Exceptions: In chronic kidney disease (CKD stage ≥ 3), protein intake must be limited medically (typically 0.6–0.8 g/kg).

Naming product recommendations by physicians are prohibited under §27 (3) MBO-Ä of the professional code of conduct. The Cologne Regional Court confirmed in a ruling of 14 Nov 2024 that even indirect advertising for supplement manufacturers is not permitted.

The product-neutral quality criteria (DIAAS, leucine share, ingredient list, independent lab testing) enable you to make an informed, autonomous decision.

Collagen-stimulating treatments such as bio-remodelling hyaluronic acid, poly-L-lactic acid, calcium hydroxylapatite, polynucleotides and microneedling activate fibroblasts for collagen synthesis. This process needs amino acids (glycine, proline, hydroxyproline) as substrates.

Recommendation: In the weeks before and after collagen-stimulating treatments, ensure sufficient protein intake (≥ 1.5 g/kg) and vitamin C (~500 mg/day).

All information mentioned on this page serves general orientation. This calculator is not a medical device under EU MDR 2017/745. Health data is processed exclusively on the client side. For chronic illnesses, especially kidney disease, an increased protein intake must be clarified medically. · Practice of Dr. med. Thomas Ackermann · Niederndorfer Hauptstraße 41 · 91074 Herzogenaurach · thomas-ackermann.com