Protein Intake Calculator CA
Estimate how much protein to aim for each day based on your body weight and activity level.
General estimate using standard formulas — not medical or dietary advice. For personalised guidance, speak to a qualified professional.
How it works
Enter your body weight and activity level. The calculator returns a suggested daily protein range, based on widely used grams-per-kilogram guidelines, from about 0.8 g/kg for sedentary adults up to around 2.2 g/kg for athletes.
Frequently asked questions
How much protein do I need per day?
A common baseline is 0.8 g per kg of body weight, rising to about 1.2–2.0 g per kg for active people or those building muscle. A 70 kg active person needs roughly 70–84 g a day.
How do I calculate protein per kilogram?
Multiply your body weight in kilograms by the figure for your activity level — for example 70 kg × 1.6 = 112 g for someone strength training.
Do athletes need more protein?
Yes. Endurance athletes need roughly 1.2–1.6 g per kg and those building muscle around 1.6–2.0 g per kg, more than the 0.8 g baseline for inactive adults.
Can you eat too much protein?
For healthy people, moderate high-protein eating is generally fine, but very high intakes offer little extra benefit. Anyone with kidney concerns should check with a doctor first.
What are the best sources of protein?
Lean meat, fish, eggs and dairy are protein-dense; beans, lentils, tofu, nuts and wholegrains are good plant-based options.
Do older adults need more protein?
Often, yes — around 1.0–1.2 g per kg can help maintain muscle with age. A healthcare professional can advise on your situation.
Protein Intake Calculator
Protein builds and repairs muscle, supports your immune system and keeps you feeling full. This calculator estimates a daily protein target from your body weight and how active you are.
How much protein do I need?
The general baseline for adults is about 0.8 g of protein per kilogram of body weight per day. Active people, those building muscle, and older adults benefit from more.
| Who | Protein per kg per day |
|---|---|
| Mostly inactive adult | ~0.8 g |
| Recreationally active | ~1.0–1.2 g |
| Endurance training | ~1.2–1.6 g |
| Building muscle / strength training | ~1.6–2.0 g |
| Older adults (muscle maintenance) | ~1.0–1.2 g |
Worked example
A 70 kg recreationally active person needs roughly 70 × 1.0–1.2 = about 70–84 g of protein a day.
Good sources of protein
Lean meat, poultry, fish, eggs and dairy are protein-dense; beans, lentils, tofu, tempeh, nuts and wholegrains are strong plant options. Spreading protein across meals helps your body use it well.
This is general information, not medical or dietary advice. Individual needs vary — a doctor or registered dietitian can give guidance tailored to you.
Results are estimates for general guidance in Canada and may not reflect the latest local rates, fees or rules. Check official sources before making decisions.