wie viel eiweiß brauche ich — which blood markers matter?

Determining your personal protein requirement and which blood markers matter is a nuanced topic. For healthy adults, general guidelines recommend 0.8 g protein per kg body weight (DRI, WHO). Athletes and older adults may need 1.2–2.0 g/kg. Common blood markers like total protein, albumin, prealbumin, and blood urea nitrogen (BUN) are often mentioned, but their utility for assessing daily protein needs in healthy individuals is limited. Albumin and prealbumin reflect long-term protein status and are more useful in clinical malnutrition or illness. BUN can indicate high protein intake but is influenced by hydration and kidney function. Direct measures like nitrogen balance are research tools, not routine. Evidence for using these markers to guide protein intake in healthy people is weak. Instead, rely on established dietary recommendations and adjust based on activity, age, and health status. Blood tests are warranted if deficiency or kidney issues are suspected. For personalized advice, consult a dietitian or sports nutrition specialist.