Free tool
GLP-1 Protein Calculator
Estimate the daily protein intake that helps protect your muscle while losing weight on a GLP-1 medication — then see what that actually looks like on a plate. Based on the 1.2–1.6 g/kg range used in published guidance for people in a significant calorie deficit (see our sources).
Your estimated daily target
— g protein / day
As a daily rhythm
One anchor ≈
- 1 cup Greek yogurt + scoop of whey (~40 g)
- 5 oz chicken breast (~40 g)
- 1 can tuna + 2 eggs (~32 g)
- 1 cup cottage cheese (~25 g)
- 1 protein shake (~25 g)
This is an educational estimate from published general guidance — not medical advice, and not personalized to your health history. If you have kidney disease or other conditions affecting protein needs, or you're unsure, review this number with your prescriber or a registered dietitian.
Want this as a plan you can keep?
We'll email you the free GLP-1 Protein Checklist — your target by body weight, the 15 best high-protein foods for small appetites, and the questions to ask your prescriber.
Our iOS app
Know your target — now hit it every day
A number is only useful if you act on it. ProteinDose tracks your daily protein against a target like the one above, with one-tap presets, photo and barcode scanning, and Apple Health sync.
Full transparency: we make ProteinDose — it’s from the same team as Well Basecamp, so this isn’t a neutral recommendation. Our free web tools stay free either way. It’s a wellness tracker, not medical advice.