How Much Protein You Need Based on Your Age

Health Canada recommends that the general population consumes 0.8 grams of protein per kilogram of body weight to maintain good health.

However, there are exceptions to this recommendation as several subpopulations require much more protein. These include:

1. Athletes – Athletes, especially elite athletes undergoing intense training regimes, can require more than double the standard recommended amount of protein per day. It’s recommended that athletes consume 1.2 – 2.8 grams of protein per kilogram of body weight per day. However, it could be up to 2-3 grams of protein in extreme cases.
2. Older Adults – As we age, our bodies become less efficient at utilizing protein to repair our body’s tissues. Therefore, we begin to need more protein. It’s recommended that older adults (i.e. 55 years +) consume 1.2 – 1.8 grams of protein per kilogram of body weight per day.
3. Patients Undergoing Orthopaedic Surgery – For patients undergoing orthopaedic surgery, it’s recommended to consume 1.2 – 1.8 grams of protein per kilogram of body weight per day. This additional protein intake will help your body heal from the surgery.
4. People Trying to Lose Weight – When you’re trying to lose weight, you’ll naturally reduce your overall calorie and macronutrient intake. However, it’s important to keep your protein intake high to maintain your muscle mass. For weight loss, it’s recommended to get 1.2 – 1.8 grams of protein per kilogram of body weight per day.

There’s obviously a little math to be done here. Take a look at the chart below to determine how much protein you need per day.