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If you have an active lifestyle and workout frequently, you’ll benefit from consuming more protein than the average person to optimize your muscle health and performance. We teamed up with one of the leading protein researchers in North America, Dr. Stuart Phillips, to ensure the most accurate science is fueling our protein calculator.

See how much protein you need below:


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Grams Daily*

Timing and spacing of protein servings matters 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 (ex: vegetable or grain-based 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