Calculator
Protein calculator
Protein floor for general health, weight loss, and muscle gain. Especially important on a GLP-1.
--g protein / day
Why target weight, not current?
If you're working toward a target body weight, that's the lean mass you're aiming to protect or grow. Calculating off your current weight in a deficit can overshoot. Off target weight gives a steadier floor.
Why 1g/lb on a GLP-1?
GLP-1 medications drop appetite sharply. Without a protein floor, intake often crashes — and the resulting lean-mass loss makes up a larger share of total weight lost. The 1g/lb floor is the cheapest insurance against that.
What a daily plan looks like
At 160 g/day: 4 meals × 40 g (eggs, chicken, fish, Greek yogurt, cottage cheese, whey shakes). On low-appetite days, two of those become protein shakes.
Numbers are the starting point