GLP-1 Protein Needs Calculator

GLP-1 medicines can make it easier to eat less, which is helpful for weight loss but can make protein harder to hit.

If protein intake is too low during a calorie deficit, some of the weight lost can come from lean mass as well as fat.

That is why this calculator uses a higher-than-baseline protein target as a planning tool rather than a guarantee.

A practical starting range for many adults is about 1.2 to 1.6 grams of protein per kilogram of body weight per day. Your actual target may be higher or lower depending on age, kidney function, activity, and body-composition goals.

If you do resistance training or you are losing weight quickly, it is usually better to stay near the upper end of the range if your clinician says that is appropriate.

If you have kidney disease or another medical reason to limit protein, use individualized medical advice instead of a generic calculator result.

This page is a planning tool. Use it to set a protein target, then check whether you are actually reaching it in your daily log.

If your appetite is much lower than usual, try spreading protein across smaller meals or adding a shake instead of waiting for one large meal to cover the whole target.

Pair the target with strength training when appropriate, because resistance work helps preserve lean mass while you lose weight.