Protein Calculator for GLP-1 Weight Loss
Protein is the nutrient people most often fall short on while taking a GLP-1 medicine, because these drugs cut appetite and total food intake drops with it. This calculator gives you a daily protein target and a per-meal target, using the ranges dietitians generally apply to adults losing weight.
Aim for
90 to 120 g protein a day
30 to 40 g per meal across 3 meals · 1.2 to 1.6 g per kg
General guidance for healthy adults, not medical advice. Protein needs differ if you have kidney or liver disease, are pregnant, or take certain medicines. Check with your clinician, especially while taking a GLP-1.
How much protein do you need on a GLP-1?
For healthy adults losing weight, the usual guidance is 1.2 to 1.6 grams of protein per kilogram of body weight a day, which is well above the basic adult requirement of 0.8 g/kg. Someone weighing 75 kg (165 lb) lands at roughly 90 to 120 grams a day. Spreading that across meals, rather than eating most of it at dinner, is the common recommendation, so about 30 to 40 grams per meal across three meals.
| Body weight | Protein per day | Per meal, 3 meals |
|---|---|---|
| Smaller build, 60 kg (132 lb) | 72 to 96 g | 24 to 32 g |
| Average build, 75 kg (165 lb) | 90 to 120 g | 30 to 40 g |
| Larger build, 90 kg (198 lb) | 108 to 144 g | 36 to 48 g |
| Larger build, 110 kg (243 lb) | 132 to 176 g | 44 to 59 g |
Why protein matters more while taking a GLP-1
Any weight loss, with or without medication, comes from both fat and lean tissue. Eating enough protein and doing resistance exercise are the two things consistently recommended to protect muscle while losing weight. On a GLP-1 this takes more planning than usual, because appetite is suppressed and it is easy to eat far less protein without noticing. Smaller, protein-first meals are the practical answer: put the protein on the plate first, and eat that before the rest.
If you know your body fat percentage
At higher body weights, a target based on total body weight can overstate what you need. Enter your body fat percentage and the calculator switches to 1.6 to 2.2 grams per kilogram of lean body mass, which is usually the better guide. It never drops below the basic adult requirement.
Getting the protein in when your appetite is low
Liquid protein is often easier than solid food on dosing days: Greek yoghurt, milk, or a whey or soy shake. Cold or room-temperature foods can be easier than hot food if smells put you off. Eating protein first, then vegetables, then carbohydrates, is a simple rule when you can only manage a small volume.
Frequently asked questions
How much protein should I eat on a GLP-1?
Most healthy adults losing weight on a GLP-1 are guided towards 1.2 to 1.6 grams of protein per kilogram of body weight a day. For someone weighing 75 kg (165 lb) that is about 90 to 120 grams a day, or 30 to 40 grams per meal across three meals.
Should I use body weight or lean body mass?
Body weight works for most people. If you know your body fat percentage, this calculator uses lean body mass at 1.6 to 2.2 grams per kilogram, which is usually a better guide at higher body weights.
Is more protein always better?
No. Beyond roughly 2.2 grams per kilogram there is little added benefit for most people, and anyone with kidney or liver disease should get personal advice before increasing protein.
How much protein can I absorb in one meal?
Your body absorbs what you eat, but the practical advice is to spread protein across meals, roughly 25 to 40 grams each, rather than eating most of it in one sitting.
Does this replace advice from my clinician?
No. This is general guidance for healthy adults. Protein needs change with kidney disease, liver disease, pregnancy and some medicines, so check with your clinician or a dietitian.
Related: see our GLP-1 brand reviews and price comparison tool.