Protein is essential for life. It helps build and repair body tissues, supports enzymes and hormones, and plays a key role in muscle health, immune function, and metabolism. But how much do you actually need each day?
The answer depends on your age, activity level, and personal goals — and it may be more than you think.
Health Canada's Baseline Recommendations
Health Canada provides Dietary Reference Intakes (DRIs) for protein based on age and body weight. These reflect the minimum amount required to avoid deficiency — not necessarily what's optimal for performance or long-term health.
| Group | Recommended Daily Dietary Allowance (RDA) |
|---|---|
| Children 1–3 years | 1.05 g/kg body weight |
| Children 4–13 years | 0.95 g/kg |
| Teens 14–18 years | 0.85 g/kg |
| Adults (19+) | 0.80 g/kg |
| Pregnant women | ~1.1 g/kg |
| Breastfeeding women | ~1.3 g/kg |
Example: A 70 kg (154 lb) adult would require approximately 56 grams of protein per day to meet the basic RDA.
Why the RDA May Not Be Enough for Most Adults
While the RDA is useful for baseline health, many experts agree that higher protein intakes are beneficial — especially for:
- Physically active individuals
- Older adults
- Those looking to lose weight or build muscle
- People recovering from illness or injury
- Individuals on GLP-1 medications like Ozempic®
- People who have undergone bariatric surgery
- Post-surgical recovery, where extra protein is needed to support healing
In these cases, aiming above the RDA can support muscle maintenance, energy levels, blood sugar regulation, and metabolic health.
Research on Optimal Protein Intake for Active Adults
Scientific research supports increased protein intake for a wide range of populations:
- A 2017 review (Journal of the International Society of Sports Nutrition) recommends 1.4–2.0 g/kg for building and preserving muscle in active individuals. It also notes that intakes above 3.0 g/kg/day may further improve body composition in resistance-trained individuals.
- A 2016 study (Journal of Nutrition) found that older adults (50+) benefit from 1.2–1.5 g/kg to counter muscle loss (sarcopenia).
- A 2020 review in Nutrients concluded that intakes up to 2.2 g/kg are safe and effective for weight management and strength preservation.
Protein Needs by Goal
| Goal | Suggested Intake* |
|---|---|
| General wellness | 0.8–1.2 g/kg |
| Active lifestyle | 1.2–1.6 g/kg |
| Strength/muscle building | 1.6–2.2 g/kg |
| Older adults (50+) | 1.2–1.5 g/kg |
| Weight management (loss) | 1.6–2.0 g/kg |
| Vegetarian/Vegan diet | +10–15% (plant sources) |
*Note: These are general guidelines. Individual needs may vary.
Signs You May Not Be Getting Enough Protein
Watch for these signs that your daily intake may be too low:
- Low energy or slow recovery
- Frequent hunger or cravings
- Muscle loss or reduced strength
- Difficulty maintaining a healthy weight
Adding high-quality protein from food or supplements like CAN-WHEY can help fill those gaps — especially during busy mornings, post-activity meals, or when appetite is low.
CAN-WHEY is made from 100% Canadian whey concentrate and is approved by the Dairy Farmers of Canada Blue Cow logo. It's third-party tested, naturally rich in calcium and potassium, and free from artificial colours, flavours, or banned substances.
What Makes a Protein "High Quality"?
A high-quality protein contains all nine essential amino acids and is easily digested and absorbed by the body.
Whey protein is one of the highest-rated sources of protein available, according to both Health Canada and the World Health Organization. It's a complete protein with fast absorption and high bioavailability — ideal for supporting recovery, strength, and daily nutrition goals.
Final Thoughts
Protein isn't just for athletes — it's a core nutrient your body needs every day to function well, age well, and stay active.
Whether you're 25, 55, or 75, getting enough protein can make a noticeable difference in your energy, strength, and overall wellness. Start by knowing your needs — and build your diet to meet them.