GLP-1 Protein Calculator
Eating enough protein is one of the most practical things you can do on GLP-1 treatment, because some of the weight lost on these medications can be muscle. This calculator turns your weight and activity level into a daily protein range, using the commonly cited target of 1.2 to 1.6 grams of protein per kilogram of body weight.
How this estimate works
During weight loss, a commonly cited protein target for protecting muscle is 1.2 to 1.6 grams of protein per kilogram of body weight per day. That is higher than the minimum intake suggested for the general population, because people who are losing weight, and eating far less than usual, are at more risk of losing muscle along with fat.
The calculator converts your weight to kilograms if needed, then multiplies by 1.2 for the low end and 1.6 for the high end of the range. If you enter a goal weight, that becomes the basis instead of your current weight, which gives a lower and often more realistic target while your appetite is reduced. Your activity level sets a suggested starting point inside the range: nearer the low end if you are lightly active, and nearer the high end if you train often, especially with strength exercises.
The per meal figure simply splits the daily range across three meals. Many people on GLP-1 medication prefer smaller, more frequent meals and snacks instead, which is fine. What matters most is the daily total you can manage consistently.
Frequently asked questions
Why does protein matter so much on GLP-1 medication?
GLP-1 medications reduce appetite, so most people eat much less than before. When total food intake drops, some of the weight lost can be muscle instead of fat. Eating enough protein is one of the main ways to help protect muscle while the fat comes off.
Should I base my protein target on my current weight or my goal weight?
Either can work. Using your current weight gives a higher target, which can be hard to reach when your appetite is low. Many people find a target based on goal weight more realistic. This calculator uses your goal weight when you enter one, and your current weight when you do not.
What if I cannot eat that much protein in a day?
You are not alone. Smaller, more frequent meals and snacks, protein rich drinks, and putting the protein on your plate first all help many people get closer to their target. Aim to move toward the range gradually, and talk to your doctor or a dietitian if eating is difficult.