GLP-1 Protein Calculator

Targets 1.5–2.0 g/kg of body weight — the higher end that helps retain lean mass during rapid weight loss — rising toward 2.0 g/kg when you do resistance training. Daily grams = target × body weight (kg), split across your meals.

Morton RW et al. (2018) protein and lean mass meta-analysis; Weigle DS et al. (2005) high-protein satiety and body composition.

This tool addresses protein intake only. It is not medical advice and says nothing about medication or dosing — discuss your treatment with your prescriber.

Anyone seeking medical, dosing, or drug-comparison guidance, or with a condition requiring protein restriction. This calculator's only job is protein for muscle preservation.

No. This tool covers protein intake only. It says nothing about medication, dosing, titration, or which drug to take — those decisions belong entirely with your prescriber. Its single purpose is to help you protect muscle while you lose weight.

Rapid weight loss always risks stripping muscle alongside fat, and GLP-1 medications sharply reduce appetite — making it easy to under-eat protein at exactly the time you need it most. Prioritising protein helps ensure more of the weight you lose comes from fat.

This calculator targets 1.5–2.0 g per kg of body weight, toward the higher end if you do resistance training. That's a muscle-preservation target for a period of rapid weight loss, split across your meals so no single meal has to be huge.

Eat protein first at every meal, before you fill up on anything else. Lean on easy, protein-dense options — Greek yoghurt, eggs, fish, poultry, tofu, and a protein shake if whole food is a struggle. Front-loading protein is the most reliable strategy when appetite is low.

It helps a great deal. Resistance training 2–3 times a week signals your body to keep the muscle that protein helps maintain. Protein plus lifting is far more protective of lean mass than protein alone.