top of page

How much protein do you need?

Protein is one of the essential building blocks in any health or fitness routine. It’s not only an essential nutrient for your body’s tissue, organs, and hormones, but it’s also an energy fuel source for driving muscle growth and maintenance. It can be used to satiate hunger and supplement nutritional gaps in your diet. So whether you’re looking to see some gains in the gym or cut weight, it’s important to get a good sense of how much protein you should intake to reach your goals.

What’s the ideal amount of protein you should consume?

The answer all depends. Your weight, lifestyle, and goals are all determining factors in your recommended daily protein intake. The current Recommended Daily Allowance (RDA) for protein is 0.8g per kg of body weight for those leading more sedentary lifestyles. If you’re using the Imperial System (those living in the United States), you’re looking for 0.36 grams of protein for every 1 pound of body weight.

Typically, if you’re working in an office or similar job that has you sitting for long periods of time each day, you would fall into the sedentary lifestyle group. For this reason, it’s important to be honest about your total level of activity each day when calculating your desired protein intake.

Several studies recommend daily amounts of protein from 1.2-1.4g per kg of body weight for endurance training and 1.6-1.8g/kg for strength training. This is because active individuals are burning more energy, and they require more intake for both functioning during workouts and aiding in the recovery from them. If you’re athletic or very active the Recommended Daily Allowance may not be sufficient.


When using the protein calculator the best thing you can do is be honest with your level of activity.

If your goal is to lose weight, increasing the amount of protein you intake could help you lose fat, by preserving more lean mass. This is the idea behind the low-carb, high-protein diet, Keto. When on these diets it’s important to make sure you’re still getting enough fat, carbohydrates, fibre, vitamins, and minerals that your body requires to perform.

How should I use the protein calculator?

Since there's no in-person physical measurements, the protein calculator won’t provide scientific results, but it can provide the best estimate of where to start!

The calculator takes into account several factors to determine the best-estimated protein intake to achieve your fitness goal, and since everyone’s different there may need to be some trial and error.

Start with the output provided by the calculator, try it for a few weeks and see how you feel. You can always adjust your protein level based on what amount you feel works best for you.

What are the best sources to get protein?

The importance of protein to humans comes from amino acids, especially the nine essential amino acids humans obtain in their food. The best sources of these are whole foods, meats, dairy, fish, eggs, grains, legumes, and nuts. High protein foods contain different amino-acid profiles, so introducing variety into your diet is important. Eating boiled chicken breasts 4 times a day is “healthy”, but you’d be depriving yourself of more balanced nutrition in the long run.

If you’re finding it difficult to get enough protein in your diet, consider nutritional supplements like whey protein.


High-protein foods are typically lower in fibre content, so remember that you’ll need to increase your intake of foods high in fibre like kale, asparagus, or broccoli.

These will help keep your insides running smoothly. Additionally, if you’re lactose intolerant or vegan, there are many additional plant-based sources of protein and supplements for you to use as an alternative to dairy or animal products.

Protein Calculator

Step 1) Calculate TDEE (Total Daily Energy Expenditure)

Step 2) On the results page, scroll down to see your Protein intake. You will also receive recommended Carbs & Fats.

Select from either Maintenance, Cutting or Bulking and use this total as a starting point to help you achieve your goals.


bottom of page