How Much Protein Do You Really Need?
Ysanne Griffin
You see it everywhere, bodybuilders claiming you need 1 gram of protein per pound of body weight. Fitness websites say it's 0.8 g per pound. So... what's actually true?
Let’s break down the facts based on nutrition guidelines and supported by current research.
What’s the Official Recommendation?
According to Health Canada, the Recommended Dietary Allowance (RDA) for protein is:
0.8 grams per kilogram of body weight per day (g/kg/day) for healthy, sedentary adults. [¹]
Important:
The RDA is designed to prevent deficiency, not to optimize for muscle, performance, or long-term health benefits. [²]
Protein Needs Are Not One-Size-Fits-All
Your protein needs vary depending on your age, activity level, and life stage.
Children & Teens
Ages 4-8: 19g/day
Ages 14-18: 46-64g/day [³]
Healthy Sedentary Adults
~0.8g/kg per day [¹]
Active Adults
1-2g/kg per day depending on intensity or type of activity [⁴]
Pregnant/Lactating
~71g/day [¹]
Older Adults
1-1.2g/kg per day up to 1.5g/kg per day in some cases [⁵][⁶]
Is More Protein Safe?
For healthy individuals, protein intakes up to 2.0 g/kg/day are considered safe and can offer benefits especially for active individuals or those trying to preserve muscle mass. [⁴][⁷]
However, if you have chronic kidney disease or other health conditions, speak to a healthcare provider before increasing your intake. [⁷]
Practical Tips
Spread protein across the day: Aim for 25–30 g of protein per meal. Don’t wait until dinner to get your protein in! [⁶]
Choose quality sources:
Animal proteins (meat, fish, dairy, eggs) are complete proteins.
Plant-based proteins (like beans, lentils, tofu) are excellent too, but may need to be combined to get all essential amino acids. [²]
Adjust based on your life stage:
If you’re older, active, recovering from illness, or pregnant, you likely need more than the RDA. [⁴][⁵]
Takeaway
The 0.8 g/kg/day guideline is just the baseline to avoid deficiency. Most people, especially active adults and older adults can benefit from eating more protein, in the range of 1.0–1.5 g/kg/day, with a focus on quality with even distribution throughout the day.
References
Health Canada. (2020). Reference values for macronutrients. Government of Canada. https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-macronutrients.html
Phillips, S. M. (2012). Dietary protein requirements and adaptive advantages in athletes. British Journal of Nutrition, 108(S2), S158–S167. https://doi.org/10.1017/S0007114512002516
Health Canada. (2020). Dietary Reference Intakes Tables – Recommended Dietary Allowances and Adequate Intakes. https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables.html
Rodriguez, N. R., DiMarco, N. M., & Langley, S. (2009). Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the American Dietetic Association, 109(3), 509–527. https://doi.org/10.1016/j.jada.2009.01.005
Canadian Frailty Network. (2022). Diet and nutrition for older adults. https://www.cfn-nce.ca/frailty-matters/avoid-frailty/diet-and-nutrition/
HealthLink BC. (2023). Protein and your health. https://www.healthlinkbc.ca/healthlinkbc-files/protein-and-your-health
Martin, W. F., Armstrong, L. E., & Rodriguez, N. R. (2005). Dietary protein intake and renal function. Nutrition & Metabolism, 2(25). https://doi.org/10.1186/1743-7075-2-25
