GLP-1 Protein Calculator

How this calculator works

The range. A 2025 expert consensus on nutrition with GLP-1-based medicines recommends 1.2 to 1.5 g of protein per kg of body weight per day during the weight-loss phase ^[1]. A 2025 joint advisory from four obesity and nutrition societies notes that targets of 1.2 to 1.6 g/kg per day are proposed during active weight loss ^[2]. The calculator uses 1.2 to 1.5 g/kg, and it raises the upper end to 1.6 g/kg if you do strength training or are 65 or older. The consensus says protein and physical activity are most important for older adults and people at risk of muscle loss ^[1].

The weight it uses. The consensus applies the range to actual body weight ^[1]. The advisory states that, for people with obesity, actual weight can overestimate protein needs, and that experts do not agree on which weight to use ^[2]. A review recommends a reference weight, which is a target weight scaled to height ^[3]. So the calculator uses your goal weight if you give one. If not, and your BMI is above 25, it uses the weight at a BMI of 25 for your height, which is the top of the healthy BMI range ^[4]. Otherwise it uses your current weight. To get the actual-weight version, leave height and goal weight empty.

The target inside the range. Light activity gives the low end, moderate exercise the middle, and strength training the high end. Age 65 or older moves the target one step up. This placement is our simple rule. It is not from a study.

Limits. The advisory gives a fixed target of 80 to 120 g per day as another option, and it states that long-term intake at or above 2 g/kg per day should be avoided ^[2]. After weight loss, the consensus recommends at least 0.8 g/kg per day ^[1]. The result is an estimate for adults. It is not medical advice.

How much protein on Ozempic, Wegovy, Mounjaro or Zepbound?

The guidance does not give a different protein number for each medicine. The joint advisory covers GLP-1 medicines for obesity as one group ^[2], and the consensus covers GLP-1-based therapies, which include tirzepatide ^[1]. So the same range applies to semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound).

At 1.2 to 1.5 g per kg of reference weight, the daily range is:

• 60 kg (132 lb): 72 to 90 g
• 70 kg (154 lb): 84 to 105 g
• 80 kg (176 lb): 96 to 120 g
• 90 kg (198 lb): 108 to 135 g
• 100 kg (220 lb): 120 to 150 g

If your current weight is high, use the calculator with your height or goal weight. The result is often lower and easier to reach than a number based on current weight ^[2].

How to reach your target with a small appetite

GLP-1 medicines reduce appetite, and some people get taste aversions, so enough protein can be hard to eat ^[2]. These steps can help:

• Eat the protein food first in each meal, so you eat it before you feel full ^[2].
• Split the target over 4 or 5 smaller meals. The calculator shows the grams per meal.
• Choose plant proteins (beans, peas, lentils), dairy, seafood, eggs, and lean poultry. Eat red and processed meats in moderation ^[2].

One ounce (30 g) of most protein foods gives about 7 g of protein ^[5]. Examples of one ounce-equivalent are 1 oz of meat, fish, or poultry, 1 large egg, 1/4 cup of tofu, or 1/2 cup of cooked beans or lentils ^[5]. So a 3 oz portion of chicken or fish gives about 21 g, and 2 eggs give about 14 g.

Example: a 100 g protein day in 5 small meals

This example uses the 7 g per ounce-equivalent rule ^[5]:

• Breakfast: 2 eggs (about 14 g)
• Snack: 1/2 cup cooked lentils in soup (about 7 g) plus 1 oz cheese or other dairy
• Lunch: 3 oz tuna or chicken (about 21 g) plus 1/2 cup beans (about 7 g)
• Snack: 1/2 cup tofu (about 14 g)
• Dinner: 4 oz fish or poultry (about 28 g)

That is about 91 g from the counted foods. Dairy, whole grains, and vegetables add more. Your real amounts depend on the exact foods and portions.

Talk to your prescriber first

Use this calculator as a starting point for a talk with your prescriber or a registered dietitian. Do not change your diet on its own.

• Kidney disease: if you have chronic kidney disease, your protein needs can be different. Some people with kidney disease need a moderate amount of protein, and people on dialysis can need more. Ask your care team for your amount ^[6].
• Not for: people under 18, people who are pregnant or breastfeeding, or people with a history of an eating disorder.
• Lower limit: the advisory states that protein should not fall below 0.4 to 0.5 g/kg per day, because this can cause muscle loss ^[2].
• Side effects: tell your prescriber if nausea or vomiting stop you from eating or drinking.

Track your protein with Calco

Calco is an iOS calorie counter. Snap a photo of a meal, and the AI estimates its calories and macros, including protein. You can adjust the portion if the estimate is off. Set your protein goal once, and Calco shows how close each day is to it. Calco is free to download, and photo logging requires the premium subscription.

For your calorie number, use the calorie calculator. For protein ideas that fit a small appetite, see high-protein snacks.