Protein Calculator

Whether you are a professional athlete, or are just starting your fitness journey, it can be difficult to know how much protein you should be taking on a daily basis to support your muscle health. How much protein do I need per day? Am I consuming enough protein? Does it matter what time of day I take protein?

Here at Ascent, we want to help answer these questions so you can work hard and help you recover for the next day. Use our free protein calculator for guidance on how much protein you may want to consume each day, and how to space your servings of protein throughout the day for the best results*.

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

How To Use Ascent’s Protein Calculator

To use our protein calculator, enter your details into the online quiz. Try to be exact when entering your information into the protein calculator. Provide your weight, exercise/activity level, and your personal fitness goals. From there, our protein calculator will do the rest and calculate a recommendation for how much protein to consider consuming each day. Your results will be provided after you input the requested information. Your individual information will not be shared.

How Much Protein Do I Need a Day?

Figuring out how much protein you need a day depends on your weight, activity levels and your fitness goals. For example, an athlete who weighs 185lbs will need to consume more protein than an athlete who weighs 135lbs. Similarly, if your goal is to gain muscle (as opposed to maintain muscle tone), you probably need to increase your protein intake in order to support your muscle recovery & fitness goals.

Additionally, the timing of your protein servings matter, as your body cannot “store” protein for future use. That is why Ascent recommends spacing your protein intake across the day. Our protein calculator can help you understand how you can achieve this through your daily protein intake.

Determining how much protein you should consumer in a day will depend based on each individual’s physical goals.

What High Protein Foods Should I Consume?

Our protein calculator can help you understand how you can achieve this through your daily protein intake. The best source for protein will always come from whole food sources – including meats, eggs, nuts, etc. Plant-based protein sources might also include legumes, lentils and seeds. Choosing your protein source is based on individual dietary restrictions and preferences.

Ascent sources all of its protein from real food – including its Whey and Plant proteins. Ascent whey protein is made with native whey – a revolutionary process which allows us to extract whey protein in its most native form – without compromising the integrity of the protein’s amino acid profile. This results in higher levels of leucine – they key amino acid needed for muscle protein synthesis and absorption. Both of Ascent’s Plant Protein & Whey Protein contain a complete amino acid profile, ensuring you have enough leucine to recover post workout. 

Will Protein Make Me Bulk Up?

There is a common misconception that protein alone will make athletes bulk. Protein is not the cause for “bulking”, but instead a way to help your muscles recover and get back to your training. The muscle mass you build will largely be determined by your physical training regimen and the diet outside of the protein powder you consume.

Additionally, Ascent is formulated with only real food ingredients & zero artificial flavors and sweeteners. We don’t include any junk, fillers or gimmicks to support your muscle health goals.

Does the Quality of Protein Matter?

Reaching your fitness goals is no easy task. When you’re training hard, protein is necessary to help you recover. But what protein sources are the best?

With our whey protein powders, plant protein powders and micellar casein, you have several ways to incorporate protein within your daily diet.

Ascent provides several ways to reach your recommended protein intake goals. With our whey protein powders and micellar casein you have several ways to incorporate protein within your daily diet.

Daily Protein Intake

Protein is a critical element into your daily diet. However, taking your protein throughout the day is recommended as your body cannot “store” protein for future use.

One method for spacing your protein throughout the day is to consume 5 meals within a day – adjusting the size/quantity of each meal to fit your dietary needs.

You can utilize Ascent protein after a workout as a great way to increase your protein intake for the day. It is a great way to recover post-workout in order to help you reach your fitness goals.

Can I Have Too Much Protein In My Diet?

Current science suggests the maximum amount of recommended daily protein for healthy adults is approximately 1 gram per 1 lb of body weight. This is also assuming the daily amount is timed and spaced appropriately throughout the day. For example, if you weight 165 lbs, it is recommended you not exceed more than 165 grams of protein in a day. Some individuals may have lower thresholds. Individuals with underlying health conditions should consult with a health care professional.

What are the Best Sources of Protein?

The best food sources for protein will always be real food sources. However, the most important part is ensuring the amino acid profile within a protein source is complete. That is why Ascent protein is sourced from real food ingredients and includes a complete amino acid profile.

However, if you are searching for more protein food sources, below are a few examples.

Meat/dairy protein sources:

• Eggs

• Milk

• Fish – including tuna and shrimp

• Greek yogurt

• Chicken breast

• Cottage cheese

Plant-based protein sources:

• Lentils

• Quinoa

• Soy

• Nuts & seeds

• Peas

Ways to Increase Your Daily Protein Intake

There are several ways you can increase your protein intake. One way is by utilizing Ascent protein after a workout, and micellar casein prior to going to sleep at night. Doing these two things each day can increase your protein intake by 50g.

However, there are several other ways you can increase your protein intake including:

• Incorporating high-protein foods into your breakfast

• Adding seeds or nuts into your meals

• Choosing protein rich snacks including almonds or a Greek yogurt

• Focus on building protein centered recipes. Ascent has several recipes you can check out online!