Protein helps protect muscle while you lose weight, whether you're dieting on your own or on a GLP-1 medication. Enter your weight for a suggested daily target.
Enter your weight to see a suggested daily protein range.
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The general adult reference intake is about 0.8 g of protein per kg of body weight. During weight loss, higher intakes of roughly 1.2–1.6 g/kg/day are associated with better preservation of lean muscle, so this calculator uses that range. It's a general estimate; your dietitian can set a target that fits your health and goals. If you have kidney disease, do not increase protein without medical advice.
Want to go deeper? Read how much protein you need on a GLP-1, the best high-protein foods to hit your target, and why muscle loss matters during weight loss.
If you're taking a GLP-1 medication such as Ozempic or Wegovy (semaglutide), Mounjaro or Zepbound(tirzepatide), protein matters even more. These medications lower your appetite, so it's easy to eat too little and lose muscle along with fat. Hitting the protein target above helps preserve lean muscle while you lose weight. The number is the same as for anyone losing weight; the challenge is simply getting it in on a smaller appetite, so eat your protein first at each meal. See how much protein you need on a GLP-1 and the best high-protein foods to hit your target.
During weight loss, roughly 1.2–1.6 g of protein per kg of body weight per day is linked to better preservation of lean muscle than the standard 0.8 g/kg. For a 75 kg (165 lb) person that's about 90–120 g a day. Aim to spread it across meals at around 25–30 g each.
Multiply your body weight in kilograms by 1.2 to 1.6, or just enter your weight above and the calculator does it for you. If you weigh yourself in pounds, divide by 2.2 to get kilograms first (or use the lb toggle).
Up to a point. Higher protein helps preserve muscle and keeps you fuller, but beyond about 1.6 g/kg there's little added benefit for most people. If you have kidney disease, do not increase your protein without medical advice.
Yes: the protein target is the same on any GLP-1 medication, including Ozempic, Wegovy, Mounjaro, and Zepbound. It's especially important on these treatments because the appetite drop makes it easy to under-eat and lose muscle; adequate protein helps preserve it. Eat your protein first at each meal and lean on easy options like Greek yogurt, eggs, cottage cheese, and protein shakes.