How to use it
- Step 1Enter your current weight and, if you have one, your goal weight.
- Step 2Pick how much strength training you do.
- Step 3Say whether you're on a GLP-1 medicine and how many meals you eat a day.
- Step 4Read your daily protein range and the minimum to aim for at each meal.
Explainer · 0:22
Read the transcript
- Not all the weight you lose is fat. In trial body scans, roughly a quarter to two-fifths of weight lost on GLP-1s was lean mass.
- Eating enough protein and doing strength training both help protect that muscle while the weight comes off.
- A common target while losing weight is 1.2 to 1.6 grams of protein per kilogram a day. At 180 lb that's about 98 to 131 grams.
- Split it across meals. About 30 to 45 grams at each of three meals is far easier than catching up at night.
The range we use
The tool multiplies a reference weight by a grams-per-kilogram range:
| Training | g per kg a day |
|---|---|
| Little or no strength training | 1.2 to 1.5 |
| Strength training 2 to 3 days a week | 1.2 to 1.6 |
| Training hard 4+ days a week | 1.6 to 2.0 |
If you enter a goal weight below your current weight, the tool uses the goal weight. That keeps targets realistic for people with a lot to lose. For comparison, the RDA is 0.8 g/kg, a minimum for preventing deficiency, not a target for weight loss.
Why split it across meals
The per-meal floor is your daily minimum divided by your meals, and never less than 25 g. Spreading protein out is easier than catching up at night, especially when a GLP-1 medicine makes you full fast.
Worked example: 180 lb is 81.6 kg. At 1.2 to 1.6 g/kg that's 98 to 131 g a day, or at least 33 g at each of 3 meals.
Who needs individual advice
People with kidney disease, and some people with liver disease, may need a different target. Ask your clinician or a registered dietitian. More in How much protein you need on a GLP-1.
Prefer a chart? See Protein by weight: precomputed tables for common inputs.
More weight and calories
TDEE calculator
Calories you burn a day, plus targets to lose, keep or gain
OpenCalorie deficit calculator
Your daily target and a realistic goal date
OpenMacro calculator
Protein, carbs and fat in grams for any calorie budget
OpenBMI and GLP-1 eligibility
Your BMI and where it sits against label thresholds
OpenSteps to miles
Distance, time and calories from your step count
OpenCommon questions
How much protein do I need to lose weight without losing muscle?
A common clinical range is 1.2 to 1.6 g per kg of body weight a day, paired with strength training. Very active people may need more.
Should I use my current or goal weight?
If you have a lot of weight to lose, goal weight usually gives a more realistic number. The tool uses goal weight when you enter one below your current weight.
How much protein should I eat on Zepbound or Wegovy?
The labels don't set a protein target. Many clinicians suggest the same 1.2 to 1.6 g/kg range and eating protein first at each meal, since appetite is lower.
Can I eat too much protein?
For healthy adults, intakes in this range are generally considered safe. People with kidney disease should get individual advice.
Do protein shakes count?
Yes. Shakes can help on low-appetite days, but whole foods bring fiber and other nutrients a shake doesn't.
Sources
Clinician review pending. Drafted from primary sources and waiting for sign-off by a registered dietitian before launch. Every number is checked against its source. Drug facts are re-checked quarterly, prices monthly and whenever a label changes. How we review · Report an error