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PROTEIN CALCULATOR

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

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.

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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:

Diagram illustrating a high-protein meal plan. A central circle highlights 'Any Time: Post Workout' with a scoop icon labeled '25G'. Surrounding it are breakfast, lunch, and dinner (each with 25g protein) along with two protein-rich snacks, connected by arrows to show a daily cycle.
Infographic comparing protein content. One scoop of Ascent protein provides the same amount of protein as 3 cups of whole milk, 3 servings of yogurt, 4 large eggs, 1 small chicken breast, or 3/4 cup of almonds. Uses simple icons and bold text for clarity. Infographic comparing protein sources. One scoop of Ascent protein provides the same protein as 1.5 cups of lentils, 4 large eggs, 3 cups of quinoa, 1 small chicken breast, or 3/4 cup of almonds. Uses a green background with icons and bold text for clarity.

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

(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