Protein is everywhere right now. From protein coffee to protein water, it can feel like we’re all falling short.
But most Canadians already meet current protein recommendations through their usual diet.
Needs can vary depending on pregnancy, activity level, age, and health conditions. And while new research continues to explore whether some groups may benefit from higher intakes, official guidelines are based on a full review of the evidence and remain a safe starting point.
More is not always better. Extremely high protein intakes over time may carry risks.
Look through to calculate your needs and see what meeting the recommendation can actually look like.
Sources
- How Much Protein After Workout Is Best? | Mass General Brigham | Jan 2026
- Dietary reference intakes tables: Reference values for macronutrients | Government of Canada
- Dietary protein intake and human health | Food & Function (RSC Publishing) | December 2015
- Position of Dietitians of Canada, the Academy of Nutrition and Dietetics and the American College of Sports Medicine | Dietitians of Canada | February 2016
- Nutrition and Athletic Performance | Medicine & Science in Sports & Exercise | March 2009
- 24-Hour Movement Guidelines
- How much protein do you need every day? | Harvard Health Publishing | June 2023
- Protein Content of Common Foods | Johns Hopkins Medicine | 2019
- Nutrition Needs for Older Adults: Protein | The National Resource Center on Nutrition & Aging | 2020
- Soy milk, fluid, calcium fortified, 1 cup | University of Rochester Medical Center
- Quaker Crispy Minis Galettes de riz brun Nature – 127 g | Loblaws
- Peanut butter, smooth style, without salt | U.S. Department of Agriculture
- Broccoli, raw | U.S. Department of Agriculture
- Protein consumption in Canadian habitual diets: usual intake, inadequacy, and the contribution of animal- and plant-based foods to nutrient intakes | Canadian Science Publishing | November 2020
- Protein | Government of Canada
- Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults | Nutrients | March 2018
- Nutrient-dense protein as a primary dietary strategy in healthy ageing: please sir, may we have more? | Proceedings of the Nutrition Society | October 2020
- Adequate dietary protein is associated with better physical performance among post-menopausal women 60–90 years | Journal of nutrition, health and aging | February 2014
- Protein Requirements and Recommendations for Older People: A Review | Nutrients | May 2015
- Consideration of the role of protein quality in determining dietary protein recommendations | Frontiers in Nutrition | November 2024
- Protein and Amino Acid Requirements during Pregnancy | Advances in Nutrition | July 2016
- Protein Requirements of Healthy Pregnant Women during Early and Late Gestation Are Higher than Current Recommendations | The Journal of Nutrition | January 2015
- The Importance of Nutrition in Menopause and Perimenopause—A Review | Nutrients | November 2023
- Dietary protein requirements and recommendations for healthy older adults: a critical narrative review of the scientific evidence | Nutrition Research Reviews | October 2021
- Summary Points and Consensus Recommendations From the International Protein Summit | Nutrition in Clinical Practice | April 2017
- Protein Requirements: Are We Ready for New Recommendations? | The Journal of Nutrition | January 2015
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