Protein Intake Calculator
Protein helps protect muscle, especially while losing weight. This tool turns published grams-per-kilogram ranges into a daily target range for you.
Your result
Fill in the form and choose Calculate.
Estimates are educational. They do not diagnose any condition and do not establish eligibility for any medication. A licensed provider decides what is appropriate for you. Explore programs.
How it works
Daily protein (g) = weight (kg) × g/kg range. Ranges: 0.8 to 1.0 g/kg for maintenance with little exercise (the RDA is 0.8), 1.2 to 1.6 g/kg for active maintenance or weight loss (Leidy 2015), and 1.6 to 2.2 g/kg for building muscle (ISSN 2017).
Limitations
- Ranges use total body weight, which can overstate needs at a high body weight.
- Kidney or liver disease, pregnancy and some medications change protein needs. Follow your care team in those cases.
Why does protein matter on a GLP-1 program?
Eating less makes it easy to under-eat protein, and adequate protein helps preserve lean mass during weight loss.
Is more always better?
No. Within these ranges intake is generally considered safe for healthy adults; people with kidney disease should follow their care team's limits.