Everyday nutrition · Free tool
How much protein do you need?
Start with a daily reference intake based on your weight, age and life stage. Then make room for it across the meals you enjoy.
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Your daily protein reference
Enter your profile to see your daily amount and the calculation behind it.
This is the Dietary Reference Intake (RDA) for healthy people. Training, illness and individual circumstances can change your needs; it is not a sports nutrition target.
See calories, vitamins and mineralsWhere the numbers come from
The daily rate is 1.05 g/kg at ages 1–3, 0.95 at ages 4–13, 0.85 at ages 14–18 and 0.8 for adults. Pregnancy uses the usual age-specific rate before week 20, then 1.1 g/kg. Breastfeeding uses 1.3 g/kg.
Beans, lentils, tofu, whole grains, nuts and seeds can all contribute. A varied diet can provide protein from plant sources without a separate vegetarian protein target.
Source: Health Canada — NASEM Dietary Reference Intakes for macronutrients.
Reference values help plan usual intake over time. They do not diagnose a deficiency or replace advice tailored to a medical condition.