Protein Intake Calculator (Canada)
Calculate the ideal daily protein intake for fat loss, muscle gain, or maintenance based on your weight, activity, and training goals.
Calculating Daily Protein Requirements
Protein is the primary macronutrient responsible for repairing tissues, building skeletal muscle, and producing hormones. Consuming adequate protein is essential during a weight loss phase because it protects your active muscle tissue from being broken down for energy.
Dietary protein is also highly satiating. It has a high thermic effect of food (TEF), meaning your body burns roughly 20-30% of the calories consumed from protein just to digest and process it, compared to only 5-15% for carbs and fats.
Sedentary adults require a minimum of 0.8 grams of protein per kilogram of body weight. However, active individuals, lifters, and those in a calorie deficit should consume 1.6 to 2.2 grams of protein per kilogram (0.7 to 1.0 gram per pound) to optimize muscle preservation.
Frequently Asked Questions
Q: How much protein do I need to build muscle?
Aim for 0.7 to 1.0 gram of protein per pound of body weight (1.6 to 2.2 grams per kg) daily, combined with progressive resistance training.
Q: Can you eat too much protein?
For healthy individuals, high protein intake is safe. Excess protein is processed by the kidneys and used for energy or stored.
Medically reviewed by Dr. Rekha Kumar, M.D., M.S. — Lead Medical Reviewer · Last reviewed: September 2026 · Updated: 2026-09-15
Evidence & references
This tool is for informational purposes only and is not a substitute for professional medical advice.
Frequently asked questions
Is this calculator free to use?
Yes. Every calculator on Weight Loss Percentage is free, with no sign-up or account required.
How accurate is the result?
Results depend on the accuracy of what you enter and the published formulas the tool uses, which follow standard guidance from national health authorities. Track the trend over weeks rather than relying on a single reading.
How often should I check it?
Check whenever your weight, activity or goals change — for most people once a week is enough to see a reliable trend.
Who reviews the content on this site?
All medical and nutrition content is written and reviewed by Dr. Rekha Kumar, M.D., M.S., our lead medical reviewer, and cites guidance from U.S. federal health sources such as the CDC and NIH.