How much is ENOUGH?
Protein should provide 10 to 35% of total daily calories a day for adults.
A recent Health Canada survey found adults are at the lower end of the acceptable range – 17% of calories.
Since protein is needed to build and maintain muscles, the amount of protein an adult needs is determined by their weight. The current recommendation is 0.8 grams of protein per kilogram of body weight.
However, experts suggest adults may need more protein than this recommendation. Studies suggest 1.0 – 1.2 grams protein per kilogram body weight is ideal to stimulate muscle growth. Even greater benefits may be seen with higher protein intakes and when combined with physical activity.
| Body Weight |
Daily Grams of Protein Needed
(0.8 grams) |
Daily Grams of Protein Needed
(1.2 grams) |
| 45 kg / 100 lb |
36 grams |
54 grams |
| 50 kg / 110 lb |
40 grams |
60 grams |
| 54 kg / 120 lb |
43 grams |
65 grams |
| 59 kg / 130 lb |
47 grams |
71 grams |
| 64 kg / 140 lb |
51grams |
77 grams |
| 68 kg / 150 lb |
54 grams |
82 grams |
| 73 kg / 160 lb |
58 grams |
88 grams |
| 77 kg / 170 lb |
62 grams |
92 grams |
| 82 kg / 180 lb |
66 grams |
98 grams |
| 86 kg / 190 lb |
69 grams |
103 grams |
| 90 kg / 200 lb |
72 grams |
108 grams |
| 95 kg / 210 lb |
76 grams |
114 grams |
| 100 kg / 220 lb |
80 grams |
120 grams |
How much protein is there in a serving of pork?
That depends on the cut:
100 g (3.5 ounces) - roasted pork tenderloin = 28 g of protein
100 g (3.5 ounces) - grilled loin center chop = 33 g of protein
100 g (3.5 ounces) - grilled sirloin steak = 31 g of protein
100 g (3.5 ounces) - rib roast = 30 g of protein
100 g (3.5 ounces) - shoulder picnic roast = 27 g of protein
100 g (3.5 ounces) - back ribs = 28 g of protein
100 g (3.5 ounces) - lean ground pork = 26 g of protein
100 g (3.5 ounces) - back (Canadian) bacon = 24 g of protein
100 g (3.5 ounces) - bacon (5 slices) = 10 g of protein
100 g (3.5 ounces) - lean ham = 17 g of protein
For a complete list of the Nutrient Value of Canadian Pork, click here.
Optimizing MUSCLE GROWTH
Protein quality, the amount consumed per meal and timing of consumption can stimulate muscle development.
Estimates are that 25 to 30 grams of high-quality protein foods at breakfast, lunch and dinner gives adults the best chance to maintain or improve muscle mass. This can be maximized by ensuring regular physical activity.