Protein Target Calculator
Estimate a daily protein range to help protect muscle while you lose weight.
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Log your shots, see your medication level, and follow every phase of your GLP-1 journey in one calm place.
How it works
How we calculate your protein target
We use the ranges researchers and clinicians commonly cite for protecting lean muscle during weight loss.
1
Start with your weight
We convert your weight to kilograms. If your BMI is above 30, we use an adjusted weight so the target isn’t inflated by body fat.
2
Apply a protein range
Most adults losing weight aim for 1.2–1.6 g of protein per kg each day. Very active people use 1.4–1.8 g.
3
Split it across meals
Spreading protein across 3 meals, about 25–40 g each, helps your body use it well.
Tips
Tips for hitting your protein on a GLP-1
Protein first
Eat the protein part of your meal first, before you start to feel full.
Easy wins
Greek yogurt, eggs, cottage cheese, tofu, fish and lean meat pack a lot of protein into small portions.
Shakes can help
A protein shake or high-protein milk can fill the gap on days when solid food is hard.
Pair with strength training
Resistance exercise 2–3 times a week works with protein to help protect muscle.
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