A baseline protein requirement can be calculated based on bodyweight. Different multipliers are suitable for different lifestyles. Here are some recommendations for protein intake as measured in grams of protein per kilogram of body weight based on different stages of life and levels of activity.

• The estimated average requirement (EAR) is an estimate of adequacy for a median person. The Food And Nutrition Board sets the EAR for protein at 0.66 g/kg. This intake would be insufficient for 50% of the population.
• The recommended dietary allowance (RDA) is an estimate of adequacy for 97% of the population. The RDA for protein is set at 0.80 g/kg. Most people would have sufficient intake at this level.
• "Experts in the field of protein and aging recommend a protein intake between 1.2 and 2.0 g/kg/day or higher for elderly adults." (source)
• The International Society for Sport and Nutrition recommends "Protein intakes of 1.4 – 2.0 g/kg/day for physically active individuals"
• "Numerous research studies have found no benefits for a total protein intake exceeding 1.8 g/kg in resistance trained subjects" (source)
• Consuming 4.4 g/kg produces no observable benefit compared to 1.8 g/kg. (source)

This can be distilled into a simpler conclusion:

• A daily protein intake of at least 0.80 g/kg is sufficient to maintain long-term health and avoid chronic deficiency in most of the population.
• Physically active individuals will likely benefit from increased protein intake up to 1.8 g/kg.

An average Canadian male weighing 83 kg should consume between 67-150 grams of protein per day. An average Canadian female weighing 70 kg should consume between 56 and 126 grams of protein per day.

Some sources suggest that vegetarians and vegans should aim to consume a slightly higher amount of protein because of concerns about bioavailability or total amino acid profile, but I had a hard time locating scholarly sources to support this.

A baseline protein requirement can be calculated based on bodyweight. Different multipliers are suitable for different lifestyles. Here are some recommendations for protein intake as measured in grams of protein per kilogram of body weight based on different stages of life and levels of activity.

• The estimated average requirement (EAR) is an estimate of adequacy for a median person. The Food And Nutrition Board sets the EAR for protein at 0.66 g/kg. This intake would be insufficient for 50% of the population.
• The recommended dietary allowance (RDA) is an estimate of adequacy for 97% of the population. The RDA for protein is set at 0.80 g/kg. Most people would have sufficient intake at this level.
• "Experts in the field of protein and aging recommend a protein intake between 1.2 and 2.0 g/kg/day or higher for elderly adults." (source)
• The International Society for Sport and Nutrition recommends "Protein intakes of 1.4 – 2.0 g/kg/day for physically active individuals"
• "Numerous research studies have found no benefits for a total protein intake exceeding 1.8 g/kg in resistance trained subjects" (source)
• Consuming 4.4 g/kg produces no observable benefit compared to 1.8 g/kg. (source)

This can be distilled into a simpler conclusion:

• A daily protein intake of at least 0.80 g/kg is sufficient to maintain long-term health and avoid chronic deficiency in most of the population.
• Some individuals are likely to benefit from increasing protein intake up to 1.8 g/kg.

An average Canadian male weighing 83 kg should consume between 67-150 grams of protein per day. An average Canadian female weighing 70 kg should consume between 56 and 126 grams of protein per day.

Some sources suggest that vegetarians and vegans should aim to consume a slightly higher amount of protein because of concerns about bioavailability or total amino acid profile, but I had a hard time locating scholarly sources to support this.