Calculate your optimal daily protein intake based on your body, activity level, and fitness goals. Free, instant, and designed for Canadians.
The minimum recommended protein intake is 0.8 grams per kilogram of body weight per day for sedentary adults. Active individuals need 1.2-1.7 g/kg, those building muscle need 1.6-2.2 g/kg, and those losing weight benefit from 1.2-1.8 g/kg. For a 70 kg (154 lb) person, this ranges from 56g to 154g per day depending on activity level and goals.
This calculator provides personalized protein recommendations using Health Canada DRI guidelines and ISSN activity-specific multipliers (0.8-2.2 g/kg) based on your body weight, activity level, and fitness goals.
This Protein Intake Calculator calculates your optimal daily protein intake using evidence-based formulas. It factors in body weight, activity level, fitness goals, and special conditions like pregnancy and lactation. Recommendations follow Health Canada's Dietary Reference Intakes (DRI) and current sports nutrition research.
Standards: Health Canada DRI Guidelines, Mifflin-St Jeor Equation, ISSN Protein Recommendations, Canada's Food Guide
Uses RDA, DRI, and AMDR guidelines from Health Canada and leading nutrition research to calculate your optimal protein intake.
Protein recommendations adapt based on six activity levels, from sedentary to extra active, for precise recommendations.
Get tailored protein targets for muscle gain, weight loss, maintenance, or general health based on your specific fitness goal.
Includes additional protein adjustments for pregnancy and breastfeeding, following Health Canada's Dietary Reference Intakes.
See how to distribute your daily protein across 3 or 4 meals to optimize absorption and muscle protein synthesis.
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Daily protein need is body weight in kilograms multiplied by an activity-specific multiplier (0.8-2.2 g/kg).
Higher ranges suit athletes and active adults; consult a clinician for kidney or metabolic conditions.
Body Weight Multiplied by Activity-Specific Factor (0.8-2.2 g/kg)
Protein (g) = Body Weight (kg) × Activity Multiplier
Protein is one of the three macronutrients essential for human health, alongside carbohydrates and fat. It is made up of amino acids, which are the building blocks your body uses to build and repair muscles, organs, skin, hair, and nails. Protein also plays critical roles in enzyme production, hormone regulation, and immune function.
The amount of protein you need each day depends on several factors including your body weight, age, activity level, and fitness goals. The Recommended Dietary Allowance (RDA) of 0.8 grams per kilogram of body weight per day represents the minimum amount needed to prevent deficiency in sedentary adults, but research consistently shows that higher intakes are beneficial for active individuals.
Health Canada's Acceptable Macronutrient Distribution Range (AMDR) recommends that protein should comprise 10-35% of total daily calories for adults, providing a wide range that accounts for different lifestyles and goals.
Follow these four simple steps to calculate your optimal daily protein intake:
Select your unit system (metric or imperial), enter your gender, age, weight, and height. These measurements help determine your baseline protein requirements.
Select the activity level that best describes your typical weekly exercise routine. More active individuals require more protein to support muscle recovery and performance.
Choose from general health, maintenance, muscle gain, or weight loss. Each goal has different protein requirements based on current nutrition science.
View your recommended daily protein intake in grams, per-meal breakdown, and protein as a percentage of your daily calories. Use the food sources table to plan your meals.
Protein recommendations have evolved significantly based on decades of nutrition research. Here are the key scientific findings that inform this calculator:
RDA Baseline: The Recommended Dietary Allowance of 0.8 g/kg/day was established to prevent nitrogen loss and protein deficiency, but is considered a minimum rather than an optimal intake for most people.
Muscle Protein Synthesis: A 2018 meta-analysis of 49 studies (1,863 participants) found that protein intakes up to 1.6 g/kg/day maximized muscle gains, with the upper confidence interval at 2.2 g/kg/day.
Weight Loss Research: Studies show that consuming 1.2-1.8 g/kg/day during caloric deficit helps preserve lean muscle mass while promoting fat loss, compared to lower protein intakes.
Aging & Protein: Research suggests adults over 65 may benefit from 1.0-1.2 g/kg/day to combat age-related muscle loss (sarcopenia), compared to the standard 0.8 g/kg RDA.
Protein Timing: Distributing protein evenly across meals (25-40g per meal) may optimize muscle protein synthesis throughout the day, rather than consuming most protein in a single meal.
Reaching your daily protein target is easier with strategic meal planning. Here are practical tips based on Canadian food options:
Start with protein at breakfast: Include eggs, Greek yogurt, or protein-rich smoothies to begin meeting your daily target early.
Include protein at every meal: Aim for 25-40g of protein per meal distributed across 3-4 meals for optimal absorption.
Choose whole food sources first: Prioritize chicken, fish, dairy, legumes, and tofu over processed options when possible.
Use Canada's Food Guide: Follow the plate model — fill 1/4 of your plate with protein foods at each meal.
Combine plant proteins: Pair legumes with grains (rice and beans, hummus and pita) to get complete amino acid profiles.
Post-workout nutrition: Consume 20-40g of protein within 2 hours after exercise to maximize muscle recovery and growth.
Common high-protein foods available in Canada with approximate protein content per serving.
| Food | Serving | Protein (g) |
|---|---|---|
| Chicken Breast (cooked) | 100 g | 31g |
| Salmon (cooked) | 100 g | 25g |
| Lean Ground Beef (cooked) | 100 g | 26g |
| Turkey Breast (cooked) | 100 g | 29g |
| Canned Tuna | 100 g | 26g |
| Shrimp (cooked) | 100 g | 24g |
| Food | Serving | Protein (g) |
|---|---|---|
| Greek Yogurt | 175 g (3/4 cup) | 17g |
| Cottage Cheese | 125 g (1/2 cup) | 14g |
| Eggs | 2 large | 13g |
| Milk (2%) | 250 mL (1 cup) | 9g |
| Cheddar Cheese | 50 g | 12g |
| Food | Serving | Protein (g) |
|---|---|---|
| Lentils (cooked) | 175 mL (3/4 cup) | 13g |
| Chickpeas (cooked) | 175 mL (3/4 cup) | 11g |
| Tofu (firm) | 150 g | 15g |
| Black Beans (cooked) | 175 mL (3/4 cup) | 11g |
| Peanut Butter | 30 mL (2 tbsp) | 7g |
| Almonds | 30 g (1/4 cup) | 6g |
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A food source that contains all nine essential amino acids in adequate amounts. Animal proteins (meat, fish, dairy, eggs) are complete proteins. Some plant proteins like quinoa and soy are also complete.
The building blocks of protein. There are 20 amino acids, 9 of which are essential (must come from food). Your body uses them to build and repair tissues, make enzymes, and produce hormones.
The proportion of protein that is actually absorbed and used by the body. Animal proteins generally have higher bioavailability (90-99%) compared to plant proteins (70-90%).
A branched-chain amino acid (BCAA) that plays a key role in triggering muscle protein synthesis. Foods rich in leucine include chicken, beef, fish, dairy, and soybeans.
The process by which the body builds new muscle tissue. MPS is stimulated by resistance exercise and adequate protein intake, particularly protein rich in leucine.
The daily dietary intake level of a nutrient considered sufficient to meet the requirements of 97.5% of healthy individuals. For protein, the RDA is 0.8 g/kg/day for adults.
The range of macronutrient intake associated with reduced risk of chronic disease while providing adequate nutrition. For protein, the AMDR is 10-35% of total daily calories.
The energy expended during digestion, absorption, and metabolism of food. Protein has the highest TEF at 20-30%, meaning your body uses 20-30% of protein calories just to process it.
Important Disclaimer
This calculator provides general protein intake estimates based on established nutritional science and is intended for educational purposes only. Results should not be considered medical or nutritional advice.
Consult a healthcare professional or registered dietitian before making significant changes to your protein intake, especially if you have kidney disease, liver conditions, metabolic disorders, or are pregnant or breastfeeding.
Individual protein needs vary based on genetics, health conditions, medications, body composition, and training intensity. These estimates represent population-level recommendations and may not reflect your specific requirements.
Protein recommendations have evolved significantly based on decades of nutrition research. Here are the key scientific findings that inform this calculator:
RDA Baseline: The Recommended Dietary Allowance of 0.8 g/kg/day was established to prevent nitrogen loss and protein deficiency, but is considered a minimum rather than an optimal intake for most people.
Muscle Protein Synthesis: A 2018 meta-analysis of 49 studies (1,863 participants) found that protein intakes up to 1.6 g/kg/day maximized muscle gains, with the upper confidence interval at 2.2 g/kg/day.
Weight Loss Research: Studies show that consuming 1.2-1.8 g/kg/day during caloric deficit helps preserve lean muscle mass while promoting fat loss, compared to lower protein intakes.
Aging & Protein: Research suggests adults over 65 may benefit from 1.0-1.2 g/kg/day to combat age-related muscle loss (sarcopenia), compared to the standard 0.8 g/kg RDA.
This calculator is based on the following authoritative sources and research:
Health Canada / Institute of Medicine (2005)
View SourceBritish Journal of Sports Medicine (2018)
View SourceJournal of the International Society of Sports Nutrition (2017)
View SourceNutrition Disclaimer: Protein intake calculations are estimates based on population-level research and should not replace professional nutritional advice. Individual protein needs vary based on genetics, health conditions, medications, and body composition. Consult a registered dietitian or healthcare provider before making significant dietary changes.
Common questions about protein intake and daily requirements
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