Calculator

Protein Needs

Hitting your protein target on a GLP-1 protects lean mass — up to 40% of the weight you lose without enough protein can be muscle. Use this to plan small, frequent protein-forward meals.

Your details

Weight

Activity level

Goal

Daily protein target

130 g/day

Roughly 0.7 g/lb based on your goal and activity level.

Per-meal breakdown

Meal 1

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Meal 2

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Meal 3

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Meal 4

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vs typical American intake

Average US adult intake: ~88 g/day (NHANES). Your target:

148% of average US intake

Ways to hit 130 g

17 oz grilled chicken breast (≈8.5 g protein per oz)
22 large eggs (≈6 g each)
8 cups nonfat Greek yogurt (≈17 g per cup)
5 scoops whey protein (≈25 g per scoop)
9 cans light tuna (≈15 g per can)

Combine sources — no one hits target from a single food.

How this is calculated

Recommendations are based on body weight in kg multiplied by a coefficient that varies with your goal and activity:

Maintenance, sedentary: 1.2 g/kg
Weight loss or moderately active: 1.4 g/kg
Muscle preservation / strength training during weight loss: 1.6 g/kg

These align with the ISSN position stand on protein and the broader literature on protein intake during caloric restriction. Spread intake across 3–4 meals of ~25–40 g for optimal muscle protein synthesis.

Medical disclaimer

People with kidney disease should talk to their clinician before increasing protein intake.

Your details

130 g/day

Per-meal breakdown

vs typical American intake

Ways to hit 130 g

Sources