Free tool
Free Protein Calculator
Enter your bodyweight to get a daily protein target built for people losing weight — where protein is what stands between fat loss and muscle loss.
Nothing is stored or sent anywhere. The calculation runs entirely in your browser.
Your details
Please note: These calculators give general estimates from population-level formulas. They are not medical advice, and they may not reflect people on GLP-1 medications precisely — appetite suppression, rapid weight loss, and lean-mass changes all shift the real numbers. Always consult your prescriber for personalized guidance.
How your protein target is calculated
The target uses 1.6 grams of protein per kilogram of bodyweight (about 0.73 g per pound), with an upper range of 2.2 g/kg. That band is what the research on resistance training in a calorie deficit consistently points to for protecting lean mass.
If you are training hard, older, or losing weight quickly, aim toward the upper end of the range rather than the minimum.
Why protein is harder on a GLP-1
Semaglutide, tirzepatide and related medications slow gastric emptying and blunt appetite. Most people simply eat less of everything — and protein, being the most filling macronutrient, is often the first thing to fall short.
That matters because up to 40% of the weight lost on GLP-1 medications can come from lean tissue when protein and resistance training are neglected. Hitting your target consistently is the single most controllable factor.
Practical tactics: front-load protein at breakfast when appetite is highest, keep a shake or Greek yogurt for low-appetite days, and split the target across 3–4 meals instead of chasing it at dinner.