How Much Protein Do You Need? A Guide to Protein and Fitness

How much protein do you need?

For healthy adults, Canada’s Dietary Reference Intakes set the Recommended Dietary Allowance for protein at 0.8 grams per kilogram of body weight per day. That works out to about 60 grams a day for someone who weighs 75 kilograms, or 165 pounds.

Activity level, age, body size, overall diet and fitness goals can all influence individual requirements. Protein needs for women and men differ.

People who train regularly often need more protein than the baseline recommendation. Sports nutrition guidance commonly places protein intake for exercising adults around 1.4 to 2.0 grams per kilogram per day, depending on the person and the demands of their training. Research on resistance training has also found that increasing total protein intake can support gains in muscle mass, with the average benefit levelling off around 1.6 grams per kilogram per day in one large meta-analysis.

There’s a wide range for a reason. Someone who takes a few fitness classes a week has different needs from someone training hard for strength, endurance or a competition.

Protein targets work best as a guide. Don’t treat it like a score to chase. A registered dietitian can help you find an amount that fits your body, diet, health and training goals.

What is protein?

Protein is one of the three macronutrients your body needs in relatively large amounts, alongside carbohydrates and fats.

During digestion, the protein you eat is broken down into smaller units called amino acids. Your body uses these amino acids to make and repair tissue and create many of the proteins involved in normal body functions.

There are 20 amino acids commonly used to make proteins. Nine are considered essential, which means your body needs to get them through food.

Muscle may get most of the attention in fitness circles, but protein’s job description stretches much further. Proteins are involved in the structure and function of muscles, skin and other tissues, as well as enzymes, hormones and parts of the immune system.

What are the benefits of protein for fitness?

Protein supports muscle growth. Strength training challenges your muscles and gives them a reason to adapt. Your body then needs the raw materials to support that process.

Protein supplies the amino acids involved in muscle protein synthesis, the process your body uses to build new muscle proteins. Over time, consistent resistance training paired with enough protein can support increases in muscle mass and strength. A 2022 McMaster University-led review of 74 studies found that increasing protein intake alongside resistance training can lead to small additional gains in lean muscle mass and strength.

The important word here is alongside. More protein cannot replace the training stimulus. The work you do in the gym creates the demand for adaptation; nutrition helps support what comes next.

Protein helps maintain the muscle you already have

Building muscle gets plenty of attention. Keeping it is just as important.

When someone eats fewer calories to lose weight, the goal is often to lose body fat while holding onto as much lean tissue as possible. Getting enough protein, particularly alongside resistance training, can help support lean muscle during a calorie deficit.

That distinction matters. The number on a scale tells you how much weight changed. It doesn’t tell you what kind of weight changed.

If fat loss is your goal, maintaining muscle helps keep strength and function in the picture while your body composition changes.

Protein supports recovery from training

Your last rep marks the end of the workout, not the end of the work happening in your body.

Exercise places stress on muscle tissue. During recovery, your body repairs and adapts to that stress. Amino acids from dietary protein are part of the rebuilding process.

That makes protein one piece of a strong recovery routine, alongside enough total food, carbohydrates, fluids, rest and sleep. And you don’t need to sprint toward a protein shake the second your workout ends.

Total protein intake per meal across the day carries a lot of weight. A protein-rich meal or snack around your workout can be useful, especially when it helps you meet your overall needs, but the clock doesn’t run out as soon as you leave the gym.

Protein can make meals more satisfying

Protein can also influence how full you feel after eating. Research suggests higher-protein meals may increase feelings of fullness compared with lower-protein meals. That can be useful for people who find themselves hungry soon after meals or who are trying to manage their overall food intake.

Think about breakfast. Toast on its own may land very differently from toast paired with eggs, Greek yogurt, cottage cheese, tofu or another source of protein.

Protein doesn’t need to take over the plate. Adding a reliable source to meals and snacks can help create meals that feel more substantial.

Why does protein matter as you get older?

Here’s the part of the protein conversation that deserves more airtime.

Muscle supports far more than what happens in a workout. It helps you climb stairs, carry groceries, get up from the floor, stay steady on your feet and keep doing everyday things on your own terms.

Muscle mass and strength tend to decline with age, and that process can begin earlier in adulthood than many people realize. Resistance training is one of the most effective tools we have for protecting strength and physical function as the years add up. Protein supports the muscle-maintenance side of that equation.

The muscle you build and maintain now becomes part of your physical reserve later.

That shifts the value of protein beyond aesthetics or performance. Eating well and strength training today can support the kind of life you want to keep living years from now.

Does your protein goal change depending on how you train?

It can. A general protein recommendation gives you a starting point, while your routine helps add context.

Someone focused on building muscle may benefit from a higher protein intake alongside progressive resistance training. Someone working toward fat loss may prioritize protein to help maintain lean tissue and create satisfying meals. Endurance athletes need enough protein to support recovery while also paying close attention to carbohydrates, which remain an important source of energy for training.

Your goal influences your nutrition, but no single macronutrient carries the whole program.

Carbohydrates help power activity. Dietary fats support health and provide energy. Protein supplies amino acids your body uses for tissue building and repair. A well-rounded eating pattern leaves room for all three.

How much protein should you eat at each meal?

You may have heard that your body can only “use” a certain number of grams of protein at once.

Your body can digest and absorb protein from a larger meal. The amount that maximally stimulates muscle protein synthesis at one sitting varies with factors such as body size, age, the food you eat and the type of exercise you do.

For most people, a more useful habit is to spread protein throughout the day rather than saving most of it for dinner.

Breakfast is often the meal where people have the most room to add some. Eggs, Greek yogurt, cottage cheese, tofu, milk or a smoothie can shift a breakfast that is mostly carbohydrates more balanced. Lunch, dinner and snacks give you more opportunities from there.

Should you eat protein before or after a workout?

Both can work. Post workout fuel or protein eaten around a workout gives your body amino acids that can support recovery and muscle protein synthesis. Your overall daily intake still plays the larger role.

If you eat a balanced meal containing protein a couple of hours before training, you may already have a good foundation. If your next meal is several hours away, a post-workout snack or shake can be an easy way to bridge the gap.

What works best often comes down to timing, appetite and convenience.

A 6 a.m. workout may call for a different routine than an evening session after dinner. Build the habit around your day instead of forcing your day around the habit.

What are the best sources of protein?

You have plenty of options. Eggs, fish, chicken, turkey, lean meats, milk, Greek yogurt and cottage cheese can all contribute protein. Plant-based or vegetarian protein options include beans, lentils, chickpeas, tofu, tempeh, edamame, nuts, seeds and fortified soy beverages.

Canada’s Food Guide recommends eating a variety of protein foods and choosing plant-based protein foods more often. Many plant proteins also bring fibre and other nutrients to the meal.

A mix works well for many people. Add lentils to a soup. Throw chickpeas onto a salad. Keep Greek yogurt in the fridge. Stir tofu into a weeknight dinner. Pair fruit with nuts or nut butter. Build a meal around fish, eggs, chicken or another protein food you enjoy.

Do you need protein powder?

No. You can meet your protein needs through food. Protein powder earns its place through convenience.

A shake takes a minute to make, travels easily and can help when appetite, time or meal planning makes getting enough protein harder. That can be especially useful around busy workdays or workouts.

Whole foods also bring vitamins, minerals, fibre, healthy fats and other nutrients to the table, depending on the food. For most people, protein powder works best as another option rather than the foundation of the diet.

If you choose a supplement, check the label, look for a reputable product and consider what else has been added alongside the protein.

Can you eat too much protein?

More protein eventually reaches a point of diminishing returns. Your body can use amino acids for many purposes, and protein also contributes calories. Once your intake comfortably supports your needs, piling on more doesn't automatically produce more muscle.

Very high protein targets can also crowd other useful foods off the plate. Vegetables, fruit, whole grains and healthy fats bring nutrients and fibre that a balanced diet still needs.

People with certain medical conditions, including some kidney conditions, may need individualized guidance around protein intake. Speak with a qualified healthcare professional or registered dietitian when a health condition affects your nutrition needs.

What’s the easiest way to eat more protein?

Start with the meals you already eat. Before rebuilding your entire diet, look at breakfast, lunch, dinner and the snacks that show up most often. Find the spots where protein is missing or light, then add a food you already like. Small, repeatable changes can make healthy eating easier to stick with.

A bowl of oatmeal can get Greek yogurt, milk, nuts or seeds. A sandwich can gain turkey, tuna, egg or tofu. A salad becomes a more substantial meal with chicken, salmon, lentils, beans or edamame. Fruit pairs easily with yogurt, cottage cheese or nut butter.

You can also use the nutrition facts table when you want to compare packaged foods. Over time, you start to recognize which foods make it easier to build enough protein into your day without counting every gram.

The bigger protein picture

Protein supports muscle building and maintenance, helps your body recover from training and can make meals more satisfying. Paired with resistance training, adequate protein also supports strength you can carry forward as you age.

How much you need depends on your body, your activity and your goals. Start with the fundamentals, build protein into your meals throughout the day and remember that a balanced diet is the ultimate goal.

Nutrition and fitness go hand in hand. Ready to take the next step? Find a GoodLife near you and start building a routine that lasts.