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GLP-1 protein calculator

lb
Goal
Activity

Your daily protein target

  • Breakfast50g
  • Lunch53g
  • Dinner53g
Build grocery listPlan the week

Spread protein across meals

Can it survive a low-appetite day?

0/4Needs backup plan

Use it as a planning anchor

Protein targets are planning estimates, not medical prescriptions.
How the math works

180 lb×0.82+8=156g

Estimate a daily protein range sized to body weight, activity and appetite changes, then split it into meals you can actually use.

Drag the slider or type a number.

A steady baseline of protein.

Protect lean mass while losing weight.

Training hard or very active.

How active are you most days?

Classic breakfast, lunch and dinner.

A protein snack to top up the day.

Easier when appetite is low.

Eggs, Greek yogurt, tofu scramble or protein oatmeal.

Chicken, fish, beans, lentils, cottage cheese or tempeh.

Keep it simple when appetite is lower: soup, bowl or leftovers.

Use only if meals feel too large or nausea makes big portions hard.

Use this as a planning anchor. Medical conditions can change protein needs, so ask your clinician if you are unsure.

Planning notes

How to use this protein estimate

Use it as a planning anchorProtein targets are planning estimates, not medical prescriptions. Kidney disease, pregnancy, eating-disorder history and other conditions can change nutrition needs.
Use the protein target as a planning range, not a rigid rule

Protein planning

Use the protein target as a planning range, not a rigid rule

The protein calculator gives a simple daily target based on body weight, goal and activity. It is meant to support satiety and meal planning, especially when appetite changes.

How to use the result

Treat the number as a daily planning anchor. For most people, the useful part is not hitting the exact gram total; it is building enough protein into breakfast, lunch and dinner so cravings are not driven by under-eating.

  • Split the target across 3-4 eating moments instead of saving most protein for dinner.
  • Pair the number with the grocery generator so the target turns into actual food.
  • If you have kidney disease or another medical condition, ask your clinician before changing protein intake.

Why this helps while comparing GLP-1 care

People using or comparing GLP-1 medications often need practical structure around smaller meals, nausea, satiety and muscle preservation. A protein target turns that concern into a daily planning range.

  • Use the result to spread protein across meals instead of guessing at dinner.
  • Pair the number with the grocery generator so the target turns into actual food.
  • Adjust with a clinician if you have kidney disease, diabetes complications or another medical condition.

Next step

Use the result as a starting point, then move to the page that helps you verify the next decision.

Build grocery listPlan the week
Sources and what to verify (2)

Sources

  1. MedlinePlus: GLP-1 agonists

    NIH/NLM consumer overview of GLP-1 agonists, appetite effects, side effects and clinician follow-up context.

  2. CDC: tips for healthy eating for a healthy weight

    CDC guidance on protein foods, vegetables, fruits, whole grains, healthy fats and limiting added sugar and sodium.

Verify Before Purchase

  • Your individual protein target if you have kidney disease, diabetes complications, pregnancy, eating-disorder history or other medical conditions.
  • Whether nausea, vomiting, constipation or very low intake should change your care plan.