Protein Intake Calculator

Estimate a daily protein target using body weight and activity — especially useful during and after GLP-1 therapy for muscle preservation.

Last updated: 2026-07-09

Protein supports muscle, immune function, satiety, and metabolic health. Needs vary by age, activity, and goals — active adults and people on GLP-1 medications typically benefit from higher protein than the baseline recommendation.

Estimate Your Daily Protein

Post GLP-1 Plan
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Frequently Asked Questions

How do I hit these targets?+
Aim for a protein source at every meal — eggs, Greek yogurt, chicken, fish, tofu, beans, or a protein shake. Spreading protein through the day supports muscle better than one large meal.
Is high protein safe for kidney stones?+
Most healthy adults do fine on higher protein. Very high animal protein can raise urine calcium and uric acid — stone formers should discuss individual targets with a clinician.
Why is protein important on GLP-1s?+
GLP-1 medications reduce appetite, which can lead to muscle loss along with fat loss. Higher protein plus resistance training helps preserve muscle.
What about plant-based diets?+
Beans, lentils, tofu, tempeh, seitan, edamame, and quinoa can absolutely meet protein targets — you just plan a bit more intentionally.

Medical Disclaimer

This article is for educational and informational purposes only. It is not intended as medical advice, diagnosis, or treatment. Always consult your physician, registered dietitian, or other qualified healthcare provider with any questions you may have regarding a medical condition or dietary changes.

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