Free Tool

GLP-1 Protein Calculator

Calculate your personalized daily protein goal based on your body metrics, activity level, and GLP-1 medication to help preserve lean muscle during weight loss.

Body weight

Age

Activity level

GLP-1 medication

Your daily protein goal

115g

About 1.40 g per kg of body weight — roughly 40g across three meals. Never go below ~100g per day while losing weight.

Why protein matters more on a GLP-1

GLP-1 medications slow gastric emptying and reduce appetite, so total intake drops fast. Without enough protein, a large share of the weight you lose can come from lean muscle rather than fat — which lowers your metabolic rate and makes regain easier.

Aim to front-load protein early in the day when appetite is highest, and pair it with resistance training 2–3x per week. A protein shake is often the easiest way to close the gap on low-appetite days.

This tool provides general wellness estimates only and is not medical advice. Talk to your healthcare provider before changing your nutrition, hydration, or supplement routine — especially while taking GLP-1 medications.