GLP-1 Protein Calculator
On a GLP-1, protein is the nutrient most likely to fall short, and the reason is mechanical rather than motivational: protein is the most filling macronutrient, and fullness now arrives after a small volume. This calculator gives you a daily range and breaks it down per meal, because the per-meal number is the one you can act on.
Your result
Fill in the fields on the left and your result appears here.
Why the per-meal number is the useful one
A daily protein target is nearly impossible to hold in your head while eating. A per-meal number is a picture — you can look at a plate and know roughly whether it clears the bar.
That matters more here than it does generally. When appetite is intact, missing protein at lunch gets made up at dinner without any conscious effort. When capacity is limited, there is no making it up later: the volume simply is not available. Each meal has to carry its share, which means each meal needs its own target.
- Eat the protein portion first, while there is still room for it.
- Prefer dense sources — lean meat, fish, eggs, Greek yoghurt, cottage cheese, legumes.
- Liquid protein does not trigger fullness the way solid food does, and is often the practical way to close a gap.
- Set the meal count to what you actually manage, not what you intend to manage.
Track it, don't recalculate it.
Pep AI logs your weight, meals and protein alongside your schedule, so the numbers on this page turn into a trend instead of a one-off. Free on iOS and Android.
Protein is half of it
Adequate protein reduces the share of weight loss that comes from lean tissue. It does not determine it, because muscle is retained in response to being used, not merely to material being available.
Resistance training is the other half, and the two are not interchangeable. Protein without a training stimulus supplies raw material for a process nothing is signalling for; training without adequate protein signals for a process with nothing to build from. Two or three sessions a week is the usual baseline.
This calculator gives general guidance for adults losing weight. It does not account for reduced kidney function, pregnancy, or any clinical condition — the target set by whoever manages your treatment replaces this one.
Frequently asked questions
This calculator is general information for healthy adults, not medical or dietary advice. It applies published population formulas and cannot account for your clinical situation. Where a clinician has set you a target, that target replaces this one.
Built by the Pep AI team.