Medical disclaimer. This calculator is for education only. The result is a reference number, not a prescription, and it is not medical advice. If your clinician gave you a different target, follow your clinician. This page is for tracking and education only. It is not medical advice and it never recommends doses. Talk with your prescriber or care team before you change, lower, or stop any medication. Ozempic, Wegovy, Mounjaro, and Zepbound are named only to describe what readers search for.
Protein calculator
Enter your weight to see a reference number.
Common guidance for people losing weight on a GLP-1, not a prescription. Nothing you type leaves this page.
Formula and sources
Daily protein in grams equals body weight in kilograms times grams per kilogram. Pounds are divided by 2.2046 first. The slider covers 1.2 to 1.6 g/kg, the range suggested in a 2025 joint nutrition advisory for adults losing weight. The adult RDA is 0.8 g/kg and is a different benchmark.
The protein calculator on this page uses body weight to show a suggested range for adults who are tracking protein during GLP-1 maintenance. It is a learning tool, not a prescription. If you have kidney disease or a clinician-set limit, follow your clinician.
How the calculator works
The calculator on this page uses the body weight you enter and applies a protein range based on the current advisory cited below. It is designed to help you compare your usual intake with a suggested range, not to tell you what to eat.
The app feature behind this page is planned to pair protein and fiber targets from body weight. For a broader overview, see protein on GLP-1 and the planned protein and fiber targets feature.
If eating feels hard, talk to a clinician. Some people also find it easier to track protein alongside weekly weight trend, appetite, and strength work in the same place.
Sources for the range
A joint advisory from ACLM, ASN, OMA, and TOS says the adult RDA is 0.8 g of protein per kg of body weight per day. It also notes that higher suggested targets of 1.2 to 1.6 g/kg per day have been suggested during active weight loss.
The same advisory says it is unclear whether protein should be calculated from actual, adjusted, or fat-free mass. Because of that, the calculator on this page is a simple reference, not a clinical formula.
The advisory also says protein alone is not enough without strength training. That is why the planned app includes a strength log that aims to help you notice whether you are getting in 2 to 3 sessions a week.
What the result is not
The result is not a dose plan, a diet prescription, or a promise. It does not say what you should do with your medication, and it does not replace advice from your prescriber or care team.
It also does not tell you whether a food choice is good or bad, or whether you need to change your intake. It is only a way to check a range against body weight.
The planned app will keep data on the device, with no account, and it will let users export and delete everything. If you want to follow updates, you can join the waitlist.
Join the iOS waitlist from Get the app.
Key facts
- A joint nutrition advisory (2025) says 1.2 to 1.6 g of protein per kg per day has been suggested during weight loss; the adult RDA is 0.8 g/kg. These are suggested targets, not requirements. Source
Sources
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