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Protein Intake Calculator

Reduced appetite on a GLP-1 medication makes it easy to under-eat protein without realizing it — and low protein intake is one of the more avoidable contributors to muscle loss during weight loss. Enter your weight to get a daily target.

Educational estimate only, not personalized nutrition or medical advice. Talk to your prescriber or a registered dietitian about your specific needs, especially if you have kidney disease or another condition affecting protein intake.

Calculate your protein target

This tool uses commonly cited general ranges (roughly 0.6-0.8g of protein per pound of bodyweight for weight loss, rising toward 0.7-1.0g/lb — in line with sports-nutrition guidance of about 1.6-2.2g/kg — when preserving muscle is a bigger priority). It does not account for kidney function, pregnancy, or other individual medical factors.

Why protein matters more on a GLP-1

GLP-1 medications work in large part by reducing appetite — which is exactly what makes it easy to accidentally under-eat protein. Several recent reviews have raised the concern that a meaningful share of the weight lost on these medications can come from lean mass (muscle), not just fat, especially when total food intake drops sharply. Adequate protein, ideally paired with resistance training, is one of the most evidence-backed ways to push more of your weight loss toward fat and protect lean mass. For the research behind this, see our guide on muscle loss on GLP-1 medications.

If hitting your number feels hard with a smaller appetite, smaller, more protein-dense meals usually work better than trying to eat three large ones. Our high-protein, low-carb recipes are built with exactly that in mind.

Is the scale telling the whole story?

Protein and strength training can change your body composition even when the scale plateaus.

Try the body fat calculator →

What does the research actually say?

A closer look at lean mass loss on semaglutide vs. tirzepatide, and how much of it protein can offset.

Read the muscle loss guide →