Free GLP-1 tool
Your daily protein target on GLP-1
Protein is the one number that protects your muscle while you lose fat. Pop in your weight to get your personal daily target — in about 10 seconds, no sign-up.
Your daily protein target
90–120g
30g per meal ×3
90g gentle floor
120g stronger target
Estimate only — confirm your number with your doctor or dietitian, especially with kidney conditions.
Why protein matters so much on GLP-1
When you lose weight quickly on very little food, some of that loss can come from muscle, not just fat — and that’s what leaves people feeling weak, tired, or “deflated.” Protein is what protects your muscle while the fat comes off, and it keeps you fuller and steadier between small meals.
How this calculator works
A widely used, evidence-informed range is about 1.2–1.6 grams of protein per kilogram of body weight per day (roughly 0.5–0.7g per pound). It’s a starting point — your provider may tailor it to you.
Now hit it without the guesswork
The GLP-1 Nutrition Guide has 77 protein-first recipes and a 28-day plan — every recipe shows its protein, so reaching your number is effortless.
Questions
Protein calculator FAQ
Most people aim for roughly 0.5–0.7g per pound of body weight daily, often 60–100g+. Spread it across small meals and confirm your target with your provider.
Too little protein on a GLP-1 can mean losing muscle along with fat, plus low energy and slower progress.
No — it’s an educational estimate. Conditions like kidney disease change the math. Always check with your doctor or dietitian.