wie viel eiweiß brauche ich — what can you do yourself?

Your personal protein requirement cannot be given as a single number, but you can estimate it yourself. The general recommendation is 0.8 g per kg body weight for sedentary adults, increasing to 1.2–2.0 g/kg for athletes or older individuals. You can calculate your range by multiplying your weight by these factors. However, these are guidelines, not precise measurements. A DNA test from MyBody-X may analyze genes like FTO or TCF7L2 linked to metabolism and diabetes risk, but it does not measure your actual protein need. The effect sizes of these variants are small and insufficient for personalized protein advice. Similarly, a microbiome test shows gut bacteria composition but cannot determine protein requirements. The most reliable self-assessment is tracking your hunger, recovery, and energy. For specific goals like muscle gain or weight loss, consult a dietitian rather than relying on genetic tests. Caveat: High protein intake can be harmful in kidney disease – seek medical advice if you have pre-existing conditions.