Protein Calculator
How many grams of protein to eat each day to lose fat and keep your muscle. This is the number most people on a weight-loss program get wrong.
Get a weight-loss plan with protein targetsThis calculator is for information only and is not medical advice. Results are estimates. Talk to a provider before changing how you eat or starting any medication.
Daily protein target
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grams a day
Per meal, over 4 meals
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How much protein do you need?
For fat loss, 0.7 grams per pound of body weight is the number most dietitians use. Someone at 190 lb needs about 130 g a day. That is more than most people eat without trying.
Why protein matters on a GLP-1
These medications lower appetite so much that people skip protein and lose muscle along with fat. Muscle is what keeps your metabolism up after you stop the medication. Protein first at every meal protects it.
Easy ways to hit the number
Greek yogurt, eggs, chicken, fish, cottage cheese, lean beef, tofu and a daily protein shake. Spread it across three or four meals; the body uses 30 to 40 g at a time better than 100 g at dinner.