GLP-1 protein calculator: how much protein per day?
A 2025 joint advisory on GLP-1 therapy notes that protein targets of 1.2–1.6 g/kg of body weight per day have been proposed during active weight reduction. For a 80 kg (176 lb) person that is 96–128 g a day. Enter your weight below; your own clinician or dietitian may set a different target.
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GLP-1 protein calculator
Where the numbers come from
Protein (g/day) = body weight (kg) × 1.2 to 1.6
The range comes from a 2025 joint advisory by the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association and The Obesity Society. In its section on preserving muscle and bone mass it notes that higher protein targets, such as 1.2–1.6 g/kg body weight per day, have been proposed during active weight reduction. It describes this as a proposal, not a prescription, and says it is unclear whether targets should use actual, adjusted or ideal body weight or fat-free mass.
Pounds are converted at 1 lb = 0.45359237 kg, and results are rounded to whole grams.
Protein range by body weight
| Weight (kg) | Weight (lb) | Protein per day |
|---|---|---|
| 50 kg | 110 lb | 60–80 g |
| 60 kg | 132 lb | 72–96 g |
| 70 kg | 154 lb | 84–112 g |
| 80 kg | 176 lb | 96–128 g |
| 90 kg | 198 lb | 108–144 g |
| 100 kg | 220 lb | 120–160 g |
| 120 kg | 265 lb | 144–192 g |
Limits and cautions
- The advisory says adults should not fall below 0.4–0.5 g/kg a day, and that prolonged intake above 2 g/kg a day should be avoided.
- It also offers a fixed target of 80–120 g a day as an option that may help adherence.
- People with kidney disease and some other conditions often need a different target. Ask your clinician before changing your protein intake.
- This is a general guideline range, not a prescription, and not tied to a specific medicine or dose.
Logging meals shows how close you get. See how to log meals on Wegovy®, Zepbound®, Ozempic® or Mounjaro®.
Frequently asked questions
How much protein should I eat on a GLP-1 medicine?
The 2025 joint advisory from four US obesity and nutrition societies says targets of 1.2–1.6 g/kg of body weight per day have been proposed during active weight reduction, compared with 0.8 g/kg for the general adult population. For example, 80 kg gives 96–128 g. Your own target depends on your health, so confirm it with your clinician or dietitian.
Should I use my actual weight or my goal weight?
The advisory says it is unclear which weight to base protein on, and that using actual weight can significantly overestimate needs. For major weight reduction it bases recommendations on adjusted body weight. This calculator uses the weight you enter, so if your weight is high, compare the result with the advisory's fixed 80–120 g a day option and ask your clinician or dietitian which to use.
Is there a fixed daily protein target instead?
Yes. The advisory says an absolute target of 80–120 g a day may help people stick to it while ensuring adequate intake. The calculator shows this alongside your weight-based range.
Can I eat too much protein?
The advisory says prolonged intake above 2 g/kg a day should be avoided because of potential adverse health effects, and that adults should not fall below 0.4–0.5 g/kg a day. People with kidney disease and some other conditions are often given different targets, so ask your clinician before raising your protein.
Does this calculator replace advice from my care team?
No. It applies published figures to the weight you type in. It does not know your medicines, kidney function, age or goals, and it is not medical advice.