Protein is one of the most talked-about nutrients in healthy eating—and for good reason. It plays a crucial role in building muscle, supporting metabolism, aiding recovery, and keeping you feeling full and energized throughout the day. But how much protein do you actually need? The answer depends largely on your physical activity level.
As Canadians continue to prioritize balanced, protein-rich diets, understanding your personal protein needs—and how to meet them with high-quality sources—can make a big difference in overall health and performance.
Why Protein Matters
Protein is made up of amino acids, which are the building blocks of muscle, tissue, enzymes, and hormones. Unlike carbohydrates and fats, protein is especially important for muscle repair and maintenance, particularly if you’re physically active.
Adequate protein intake can help:
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Maintain lean muscle mass
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Support recovery after exercise
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Improve satiety and reduce unnecessary snacking
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Support immune and metabolic health
Choosing high-quality protein sources, such as well-raised beef and chicken, ensures you’re getting complete proteins that contain all essential amino acids.
Protein Needs by Activity Level
1. Sedentary or Lightly Active Individuals
If your lifestyle includes minimal physical activity—such as light walking or desk-based work—your protein needs are lower but still essential.
Recommended intake:
Approximately 0.8 grams of protein per kilogram of body weight per day
For example, a 70 kg (154 lb) adult would need about 56 grams of protein daily.
This can easily be met with simple meals like grilled chicken breast, lean beef, eggs, legumes, and dairy. Including a modest portion of quality meat at lunch or dinner helps ensure consistent protein intake without overcomplicating your diet.
2. Moderately Active Individuals
If you exercise several times per week—such as strength training, running, cycling, or recreational sports—your protein needs increase to support muscle repair and recovery.
Recommended intake:
Approximately 1.2–1.6 grams of protein per kilogram of body weight
For a 70 kg adult, that’s roughly 84–112 grams of protein per day.
This level of intake is well-supported by including protein at every meal. Lean steaks, grass-fed beef, and boneless skinless chicken breasts are excellent options, offering high protein density with minimal processing. A single serving of steak or chicken can provide 25–40 grams of high-quality protein.
3. Highly Active or Strength-Focused Individuals
Athletes, frequent gym-goers, and those doing intense resistance or endurance training require more protein to maintain muscle mass and support performance.
Recommended intake:
Approximately 1.6–2.2 grams of protein per kilogram of body weight
For a 70 kg individual, this equals 112–154 grams of protein daily.
At this level, protein timing becomes important. Spreading intake throughout the day—rather than consuming it all at once—improves absorption and muscle protein synthesis. Incorporating premium beef or chicken into post-workout meals is an effective and satisfying way to meet higher protein needs naturally.
Getting Protein from High-Quality Meat
Not all protein sources are equal. Whole-food proteins, especially meat, offer complete amino acid profiles and essential nutrients like iron, zinc, and vitamin B12—nutrients that can be harder to obtain from plant-based sources alone.
Your meats make it easy to meet daily protein goals without relying on powders or ultra-processed foods. Examples include:
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Lean steaks for a protein-rich dinner that supports muscle recovery
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Grass-fed beef for nutrient density and robust flavour
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Boneless, skinless chicken breasts for versatile, lean protein throughout the week
By choosing quality meat, you get more protein per serving, better satiety, and superior taste.
How to Incorporate Protein into Everyday Meals
Meeting protein goals doesn’t require complicated planning. A few practical strategies include:
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Adding a serving of meat to each main meal
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Preparing protein in advance for quick lunches
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Pairing meat with vegetables and whole grains for balanced meals
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Choosing portion sizes based on your activity level
A steak-and-vegetable dinner or a chicken-based grain bowl can deliver substantial protein while remaining balanced and nourishing.
