PROTEIN CALCULATOR

Higher protein intake is recommended for any active lifestyle.
Find out how much you need here.

Sources For All Data

Morton, Robert W., Chris McGlory, and Stuart M. Phillips - "Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy" Copyright © 2015 Morton, McGlory and Phillips. Front Physiol 2015; 6: 245. Published online 2015 Sep 3. doi: 10.3389/fphys.2015.00245

Phillips, Stuart M. - "The impact of protein quality on the promotion of resistance exercise-induced changes in muscle mass" Nutrition & Metabolism 2016 13:64 DOI: 10.1186/s12986-016-0124-8

Thomas M. Doering, Peter R. Reaburn, Stuart M. Phillips, et. Al. - "Postexercise Dietary Protein Strategies to Maximize Skeletal Muscle Repair and Remodeling in Masters Endurance Athletes: A Review" and "What is the Optimal Amount of Protein to Support Post-Exercise Skeletal Muscle Reconditioning in the Older Adult?" International Journal of Sport Nutrition and Exercise Metabolism, Volume 26 Issue 2, April 2016

Phillips, S. M. (2014a). - "A brief review of higher dietary protein diets in weight loss: a focus on athletes" Sport. Med. 2014

Phillips, Stuart M. - "A brief review of critical processes in exercise-induced muscular hypertrophy" Sports Med. 2014; 44(Suppl 1): 71–77. Published online 2014 May 3. doi: 10.1007/s40279-014-0152-3

Disclaimers

*Individuals with special dietary needs or underlying health conditions should consult a healthcare professional for protein intake.

See how much
protein you need

  • 1. weight & routine
  • 2. goals
  • 3. dietary restrictions
  • 4. results

Weight & Routine

Enter your weight & select the option that best fits their current training regimen.

LOW LEVEL TRAINING

2-3 Workouts / week at a low intensity

MODERATE TRAINING

4-5 Workouts / week at a medium intensity

INTENSE TRAINING

5+ Workouts a week at a high intensity
Injury Recovery

SPORTS INJURY RECOVERY

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WHAT ARE YOUR FITNESS GOALS?

Check all that apply.

My primary goal is to gain muscle

My primary goal is to lose fat while maintaining muscle

I am over 50 years of age

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DIETARY RESTRICTIONS

Please check off any dietary restrictions that apply to you

Vegan/Plant-Based

Dairy Free

Gluten Free

No Dietary Restrictions

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How do you typically take your protein?

Select all that apply.

Smoothie

After a Workout Mixing With Water

Before Bed

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Results

Enter your email to get professional recommendations on how much protein you need.

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Results

PROTEIN

0

GRAMS DAILY*

Here is the recommended amount of protein (listed in grams) you should be consuming per day. Meeting this amount of protein per day can be accomplished through a combination of meals and Ascent Protein.

How Frequently Should I Take Protein?

Timing and spacing of protein servings matter as your body cannot “store” protein for future use (*6).

Here’s a good framework for how to think about achieving your target number each day:

OTHER CONSIDERATIONS

  • Protein quality matters. These results are based on consuming high-quality protein sources like Ascent protein. If you are consuming lower-quality proteins as your primary sources, then you’ll need to increase your daily target number (*2).
  • Gender. There is no scientific data to suggest men and women differ substantially in their protein needs, other than body weight (*1).
  • Maximum daily amount. Current science suggests the maximum amount of recommended daily protein is approximately 1 gram per 1 lb of body weight, assuming this daily amount is timed and spaced appropriately throughout the day

Sources for all data

(1) Morton, Robert W., Chris McGlory, and Stuart M. Phillips - "Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy" Copyright © 2015 Morton, McGlory and Phillips. Front Physiol 2015; 6: 245. Published online 2015 Sep 3. doi: 10.3389/fphys.2015.00245

(2) Phillips, Stuart M. - "The impact of protein quality on the promotion of resistance exercise-induced changes in muscle mass" Nutrition & Metabolism 2016 13:64 DOI: 10.1186/s12986-016-0124-8

(3) Thomas M. Doering, Peter R. Reaburn, Stuart M. Phillips, et. Al. - "Postexercise Dietary Protein Strategies to Maximize Skeletal Muscle Repair and Remodeling in Masters Endurance Athletes: A Review" and "What is the Optimal Amount of Protein to Support Post-Exercise Skeletal Muscle Reconditioning in the Older Adult?" International Journal of Sport Nutrition and Exercise Metabolism, Volume 26 Issue 2, April 2016

(4) Phillips, S. M. (2014a). - "A brief review of higher dietary protein diets in weight loss: a focus on athletes" Sport. Med. 2014

(5) Murphy CH, Hector AJ, Stuart M Phillips, - "Considerations for protein intake in managing weight loss in athletes" Eur J Sport Sci. 2015;15(1):21-8. doi: 10.1080/17461391.2014.936325. Epub 2014 Jul 11.

(6) Phillips, Stuart M. - "A brief review of critical processes in exercise-induced muscular hypertrophy" Sports Med. 2014; 44(Suppl 1): 71–77. Published online 2014 May 3. doi: 10.1007/s40279-014-0152-3