Protein Intake Calculator — Daily Grams for Your Goal

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Protein Intake

Daily grams • By goal

Body weight

Your goal

Meals per day

⚕️ General guidance, not medical advice. People with kidney disease should consult a doctor before raising protein.

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Enter your weight to find your protein target

How the Protein Calculator Works

Enter your weight (lb or kg).
Choose your goal — fitness, muscle, fat loss or GLP-1 muscle preservation.
See your daily grams and how to split it across meals.

How Much Protein Do You Need?

Protein needs scale with body weight and goal. The bare-minimum RDA is 0.8 g per kg, but active people, those building muscle, anyone in a calorie deficit, and especially people on GLP-1 medications benefit from much more — roughly 1.6–2.4 g/kg (about 0.7–1.1 g per pound).

Why higher on a GLP-1? These drugs suppress appetite, so total intake drops — and without enough protein, a large share of weight lost can be muscle. Prioritizing protein and resistance training preserves lean mass and keeps metabolism up. Spreading protein across 3–5 meals (20–40 g each) maximizes muscle protein synthesis. General guidance, not medical advice.

Protein Intake FAQ

How much protein should I eat on Ozempic or Zepbound? ▾

Aim for roughly 1.6–2.4 g per kg of body weight (about 0.7–1.1 g per pound) to preserve muscle while losing weight, paired with resistance training. Appetite suppression makes hitting this harder, so prioritize protein first at each meal.

Can I eat too much protein? ▾

For healthy people, intakes up to ~2.5 g/kg are well tolerated. Those with kidney disease should check with a doctor before increasing protein significantly.

Should I spread protein across the day? ▾

Yes — 20–40 g per meal across 3–5 meals supports muscle protein synthesis better than one large serving.

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