Protein Calculator
Find your recommended daily protein intake based on your weight, activity, and goals, with an adjustment for GLP-1 patients who need more to protect muscle. Enter your details below.
Protein Intake Calculator
How the protein calculator works
This protein calculator estimates your daily protein needs in grams based on your body weight, activity level, and goal. General guidance ranges from about 1.2 to 2.0 grams of protein per kilogram of body weight, with higher amounts supporting muscle preservation and growth. The calculator gives both a minimum and an optimal target, and raises both if you are on a GLP-1 medication.
Why protein matters on a GLP-1 program
Protein is the single most important nutritional priority during GLP-1 weight loss. Because medications like semaglutide and tirzepatide reduce appetite and overall food intake, there is a real risk of losing muscle along with fat if protein is too low. Hitting your protein target helps ensure the weight you lose comes from fat while lean muscle is protected, which matters for metabolism, strength, and keeping the weight off.
Spread it through the day: Aim for 30 to 50 grams of protein per meal across three to four meals rather than loading it all at once. The body uses protein more effectively for muscle when it is distributed evenly.
Best protein sources
Leucine-rich proteins are the most effective for protecting and building muscle. Strong everyday options:
| Source | Protein |
|---|---|
| Chicken breast (4 oz cooked) | 35 g |
| Greek yogurt (1 cup) | 20 to 23 g |
| Whey protein (1 scoop) | 20 to 25 g |
| Eggs (2 large) | 12 g |
| Lentils (1 cup cooked) | 18 g |
If reaching your protein target feels difficult on a reduced appetite, a provider can help you build a realistic plan. For the full program, see our medical weight loss overview, and the Academy of Nutrition and Dietetics has guidance on protein needs.
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Protein Is the Priority. We Handle the Whole Plan.
A free consultation with the Tactus Health team turns your protein and nutrition targets into a plan built around your goals and your medication.
Book a Free ConsultationThis protein calculator is an educational tool and does not constitute medical advice, diagnosis, or treatment. Protein needs vary by individual and may differ for people with kidney conditions or other medical considerations. Consult a licensed medical provider before making significant dietary changes, especially while taking any medication. Individual results vary.