What is the RDA for protein in Canada? A Comprehensive Guide

December 7, 2025 •

3 min read

According to HealthLink BC, healthy Canadian adults aged 19 and over require approximately 0.8 grams of protein per kilogram of body weight daily. This benchmark answers the question, what is the RDA for protein in Canada, but it is important to remember that this figure represents a baseline, with individual requirements shifting based on various factors.

Quick Summary

The standard Canadian RDA for protein is 0.8 grams per kilogram of body weight for healthy adults. Requirements are higher for specific populations, including athletes, older adults, and pregnant or lactating individuals. For optimal health and muscle maintenance, many experts suggest targeting a protein intake above this baseline level.

Key Points

Standard RDA: The official baseline RDA for healthy Canadian adults is 0.8 grams of protein per kilogram of body weight per day.
Higher Needs for Athletes: Athletes and very active people typically need more protein, with recommended intakes ranging from 1.2 to 1.7 g/kg to support muscle repair and growth.
Seniors' Optimal Intake: To combat age-related muscle loss, older adults are advised to consume a higher protein intake of 1.0 to 1.2 g/kg daily, distributed throughout their meals.
Pregnancy and Lactation: Protein demands increase significantly during pregnancy and breastfeeding to support fetal development and milk production.
Beyond Minimums: The RDA is a minimum requirement, and many people, especially those with specific health or activity goals, benefit from a higher intake for optimal health outcomes.
Diverse Sources: Protein can be found in a variety of animal and plant-based foods, including lean meats, fish, eggs, dairy, and legumes like tofu and lentils.

Understanding the Baseline Protein Recommendation in Canada

In Canada, the Recommended Dietary Allowance (RDA) for protein for a healthy adult is set at 0.8 grams per kilogram of body weight per day. This is the amount necessary to prevent deficiency and meet basic nutritional needs in most healthy individuals. To calculate this baseline requirement, you can multiply your weight in kilograms by 0.8. For example, a 70 kg (154 lb) adult would need approximately 56 grams of protein per day (70 x 0.8 = 56). While this is the official standard, it is crucial to recognize that the RDA is a minimum rather than an optimal target for everyone. Many people, especially those with more active lifestyles, may benefit from a higher intake.

Factors that Increase Protein Needs Beyond the RDA

Protein requirements are not one-size-fits-all. Several life stages and activities demand a higher protein intake to support the body's increased metabolic and repair needs.

Protein for Athletes and Active Individuals

For those who engage in regular physical activity, the RDA of 0.8 g/kg is often insufficient to support muscle repair, growth, and recovery. Sports nutrition experts commonly recommend a higher range, typically between 1.2 and 1.7 grams of protein per kilogram of body weight per day, for both endurance and strength-trained athletes. Higher intake is often suggested during periods of intensified training or when aiming for fat loss, potentially reaching up to 2.0 g/kg or more. Proper timing is also important, with a dose of 20–40 grams of high-quality protein after exercise shown to maximize muscle protein synthesis.

Protein Requirements for Older Adults

Older adults, especially those over 65, also have elevated protein needs. Age-related muscle loss, known as sarcopenia, can be mitigated with higher protein intake. Many experts now recommend that seniors aim for an intake of at least 1.0 to 1.2 grams of protein per kilogram of body weight daily to help maintain muscle mass and function. Spreading this protein throughout the day is also beneficial, as older adults can be less efficient at processing it.

Protein Needs During Pregnancy and Lactation

During pregnancy and lactation, the demand for protein increases significantly to support the growth and development of the fetus and the production of breast milk. The RDA increases for pregnant women and again for lactating women. Research suggests that pregnant women in Canada may already consume protein above the current factorial recommendations, but direct measurements using advanced techniques suggest even higher requirements, particularly in the later stages of pregnancy.

Food Sources for Meeting Your Protein Goals

Canada's Food Guide encourages including a variety of protein foods in your diet, and most needs can be met through food alone.

Animal-Based Sources:

Lean meats (e.g., chicken, beef, pork loin)
Fish and seafood
Eggs
Dairy products (milk, yogurt, cheese)

Plant-Based Sources:

Legumes (beans, lentils, peas)
Tofu and tempeh
Nuts and seeds
Quinoa, buckwheat, and hemp seeds

Comparing RDA vs. Optimal Protein Intake for Adults

Different recommendations for protein intake can exist for healthy adults versus those seeking to optimize muscle health. The following table compares the standard Canadian RDA with recommendations for optimal intake in active or aging adults.


Factor	Standard RDA (Healthy Adult)	Optimal Intake (Active/Older Adult)
Protein Amount	0.8 g/kg body weight	1.2–1.6 g/kg body weight
Purpose	Prevents protein deficiency	Supports muscle maintenance, growth, and overall health
Population	General, healthy adults with minimal activity	Physically active individuals and older adults
Meal Distribution	Not specified by RDA	Spread throughout the day for maximum benefit, e.g., 20–40 g per meal

For more detailed guidance on healthy eating in Canada, consult the official Canadian Food Guide: https://food-guide.canada.ca/en/.

Conclusion: Making Protein Work for You

While the official RDA for protein in Canada provides a solid minimum benchmark for healthy adults, many individuals can benefit from a higher intake. Factors like age, activity level, and specific health goals influence optimal protein needs, often pushing them beyond the standard 0.8 g/kg calculation. Focusing on distributing high-quality protein sources throughout the day, as recommended by dietitians and recent research, is a smart strategy for supporting muscle health, satiety, and overall wellness for both active individuals and older adults. Consulting a healthcare provider or registered dietitian can provide personalized guidance to help you meet your specific protein targets effectively.

Frequently Asked Questions

To estimate your basic RDA, multiply your body weight in kilograms by 0.8. For a person weighing 70 kg, for example, the calculation is 70 x 0.8, which equals 56 grams of protein per day.

Yes, athletes and very active individuals need a higher protein intake than the general RDA to support muscle repair and recovery. Recommendations often fall between 1.2 and 1.7 grams per kilogram of body weight per day, depending on the intensity of your training.

Yes. While the standard RDA is 0.8 g/kg, experts often recommend that older adults target a higher intake of 1.0 to 1.2 grams per kilogram of body weight to counteract age-related muscle loss and maintain function.

Yes. A varied plant-based diet can easily meet protein requirements. Sources like legumes, nuts, seeds, and tofu provide all the essential amino acids needed when consumed throughout the day.

For healthy individuals, moderately high protein intake (up to 2 g/kg) is generally safe, but excessively high intake over long periods can strain the kidneys and should be discussed with a doctor, especially for those with pre-existing conditions.

Insufficient protein intake can lead to muscle loss, weakness, and fatigue, especially in older adults and athletes. In severe cases, it can impair immune function and overall health.

Distributing protein evenly across your meals (e.g., 20–40 grams per meal) is considered a good strategy for maximizing muscle protein synthesis, particularly for active and older adults.

Yes, Canada's Food Guide includes 'protein foods' as one of the four main food groups, encouraging the consumption of a variety of protein sources from both plant and animal origins.