Protein Target Calculator (GLP-1)
Protein is the single biggest lever for keeping muscle while you lose weight on a GLP-1. Enter your bodyweight and goal to get a daily target, a sensible range, and a per-meal split.
Muscle preservation in a deficit follows the 1.2 to 1.6 g/kg advisory.
Spreading protein evenly helps when appetite is low.
Daily protein target
Aim for about
131g/day
A sensible band is 114 to 147 g/day.
Per meal
33g
Across 4 meals.
How this works
The target scales protein to your bodyweight using grams per kilogram set by your goal:
daily protein (g) = bodyweight kg x grams per kg
We use 1.6 g/kg for muscle preservation in a deficit, 1.2 g/kg for general health, 1.8 g/kg for active people who lift, and 1.5 g/kg for older adults, and show a sensible band around each. The muscle-loss goal sits inside the 1.2 to 1.6 g/kg range that the 2025 joint advisory from the OMA, TOS, ACLM, and ASN recommends for protein intake during medication-assisted weight loss.
Spreading protein across three to four meals makes the target easier to reach, especially when a GLP-1 has flattened your appetite. The per-meal figure divides your daily target evenly.
This is general guidance, not personal medical or dietary advice. Talk to your clinician or a registered dietitian, and note that people with kidney disease need individualized protein advice. For practical help, read how much protein you need on a GLP-1, the best high-protein foods, and how to hit your protein goal with no appetite.
Frequently asked questions
How much protein should I eat on a GLP-1?
Research on muscle preservation in a calorie deficit points to roughly 1.2 to 1.6 grams of protein per kilogram of bodyweight per day. This tool puts your weight and goal into that range; your clinician or dietitian can personalise it.
Why is protein so important on a GLP-1?
GLP-1 medications cut appetite, so total intake (including protein) often falls. Without enough protein and resistance training, a larger share of the weight you lose can come from muscle. Hitting a protein target helps protect lean mass.
Should I split protein across meals?
Spreading protein fairly evenly across three to four meals is a practical way to support muscle, especially when appetite is low. The tool divides your daily target into per-meal portions to make that easier to hit.
Related tools
Related reading
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