GLP-1 Protein Calculator
GLP-1 protein calculator: type your body weight to see published protein ranges in grams a day.
64 g of protein a day at the RDA of 0.8 g per kg, for 80 kg
80 kg × 0.8 g per kg = 64 g a day
Published ranges, confirm with a clinician. Confirm your target with your clinician. These adult ranges do not cover pregnancy or breastfeeding: ask your clinician.
Weight used: 80 kg = 176.37 lb. Grams are rounded to whole numbers for display only.
Other lines in the advisory, in grams
- Should not fall below 0.4 to 0.5 g per kg a day: 32 to 40 g a day.
- Prolonged intake at or above 2 g per kg a day should be avoided: 160 g a day.
- An absolute target of 80 to 120 g a day is named as another way to set a goal. It does not depend on weight.
- 1.5 g per kg of lean body mass is called more accurate, but it needs a body composition test. This tool does not do that math.
The advisory says it is unclear whether these lines should use actual weight, an adjusted or ideal weight, or lean mass. This tool uses the weight you type and does no adjusted weight math. That choice is your clinician's.
Use a point or a comma for decimals: 72.5 or 72,5. Nothing you type is saved or sent.
Paste this code into your page. It shows the GLP-1 protein calculator with one plain credit link.
Learn
What this calculator shows
It uses the lines in a 2025 joint nutrition advisory written for people on GLP-1 medicines. It shows them as grams for your weight, for the whole day and for each meal. These are published ranges, not a prescription. Confirm your own target with your clinician.
The calculator works in kilograms or pounds. It does not pick one number for you, and it does no math on an adjusted or ideal weight.
How to calculate protein intake
- Find your weight in kilograms. If you know it in pounds, multiply by 0.45359237.
- Multiply your weight in kilograms by the grams per kilogram in the range you are looking at.
- To split it across meals, divide by the number of meals.
Example: 80 kg × 0.8 g per kg = 64 g a day. At 1.2 to 1.6 g per kg, 80 kg gives 96 to 128 g a day. Split over 3 meals, that is 32 to about 43 g per meal.
In pounds: 176 lb × 0.45359237 = 79.83 kg. Then 79.83 × 1.2 = 95.8 g, and 79.83 × 1.6 = 127.7 g a day.
Sources: joint GLP-1 nutrition advisory, Am J Clin Nutr 2025, PMID 40450457; NIST Handbook 44 (2026), DOI 10.6028/NIST.HB.44-2026.
Where the protein ranges come from
The ranges come from a 2025 joint advisory on nutrition and GLP-1 medicines. Four expert groups wrote it; the about page names them.
| Line in the advisory | Grams per kg a day | What it says |
|---|---|---|
| RDA for adults | 0.8 | The recommended daily allowance for the general adult population, now under review |
| Higher targets | 1.2 to 1.6 | Proposed during active weight reduction |
| Lower limit | 0.4 to 0.5 | Protein should not fall below this |
| Upper line | 2 | Prolonged intake at or above this should be avoided |
The Dietary Guidelines for Americans 2025 to 2030 also list a protein target of 1.2 to 1.6 grams for each kilogram of body weight per day.
The advisory also names another way to set a goal: a fixed 80 to 120 g a day. It calls 1.5 g per kg of lean body mass more accurate, but that needs a body composition test. This calculator does not do that.
A 2026 correction to the advisory changed one sentence about a single study; none of its protein figures moved.
Sources: joint GLP-1 nutrition advisory, Am J Clin Nutr 2025, PMID 40450457; its 2026 correction, Obesity Pillars, PMID 42255463; Dietary Guidelines for Americans 2025 to 2030 (realfood.gov).
Which body weight to use
The advisory says it is unclear which weight these lines should use for people with obesity. It could be actual weight, an adjusted or ideal weight, or lean mass. It also says actual weight can overstate protein needs by a lot.
So this calculator uses the weight you type and nothing else. It does not work out an adjusted or ideal weight, because that choice belongs to your clinician.
Sources: joint GLP-1 nutrition advisory, Am J Clin Nutr 2025, PMID 40450457.
Protein ranges by body weight
Find a weight near yours. The grams are worked out with the same math as the calculator and rounded to whole grams.
| Weight (kg) | RDA 0.8 g/kg | 1.2 to 1.6 g/kg | Not below 0.4 to 0.5 g/kg |
|---|---|---|---|
| 50 kg | 40 g | 60 to 80 g | 20 to 25 g |
| 60 kg | 48 g | 72 to 96 g | 24 to 30 g |
| 70 kg | 56 g | 84 to 112 g | 28 to 35 g |
| 80 kg | 64 g | 96 to 128 g | 32 to 40 g |
| 90 kg | 72 g | 108 to 144 g | 36 to 45 g |
| 100 kg | 80 g | 120 to 160 g | 40 to 50 g |
| 110 kg | 88 g | 132 to 176 g | 44 to 55 g |
| 120 kg | 96 g | 144 to 192 g | 48 to 60 g |
| 130 kg | 104 g | 156 to 208 g | 52 to 65 g |
| 140 kg | 112 g | 168 to 224 g | 56 to 70 g |
| Weight (lb) | RDA 0.8 g/kg | 1.2 to 1.6 g/kg | Not below 0.4 to 0.5 g/kg |
|---|---|---|---|
| 110 lb | 40 g | 60 to 80 g | 20 to 25 g |
| 130 lb | 47 g | 71 to 94 g | 24 to 29 g |
| 150 lb | 54 g | 82 to 109 g | 27 to 34 g |
| 170 lb | 62 g | 93 to 123 g | 31 to 39 g |
| 190 lb | 69 g | 103 to 138 g | 34 to 43 g |
| 210 lb | 76 g | 114 to 152 g | 38 to 48 g |
| 230 lb | 83 g | 125 to 167 g | 42 to 52 g |
| 250 lb | 91 g | 136 to 181 g | 45 to 57 g |
| 270 lb | 98 g | 147 to 196 g | 49 to 61 g |
| 300 lb | 109 g | 163 to 218 g | 54 to 68 g |
Sources: joint GLP-1 nutrition advisory, Am J Clin Nutr 2025, PMID 40450457; NIST Handbook 44 (2026) for the pound.
From a protein target to a meal plan
Once you and your clinician choose a number, type it into the GLP-1 meal plan builder. It scales the protein food in each meal to get near that number, and it shows how far off the plan is. It shows the protein in every meal from USDA data.
The advisory suggests eating protein-rich foods first at meals. It calls foods such as fish, eggs, Greek yogurt and cottage cheese lower volume protein foods, along with nuts and seeds. The GLP-1 recipes page has meals built from foods like these, with the protein counted. You can also print a blank week from the GLP-1 diet plan PDF page.
Sources: joint GLP-1 nutrition advisory, Am J Clin Nutr 2025, PMID 40450457.
How we checked the math
The calculator uses exact fractions and the exact pound: 1 lb = 0.45359237 kg, from NIST, the US measurement lab. It rounds only for display.
We also ran this calculator on 500 random weights against a second program and got 0 differences. See the about page for the whole test.
It refuses a weight under 30 kg or over 300 kg (about 66 to 661 lb), and it reads a comma as a decimal point, so 72,5 is 72.5.
Sources: NIST Handbook 44 (2026), DOI 10.6028/NIST.HB.44-2026.
Questions
How much protein should I eat on GLP-1?
This site does not set a number for you. The joint advisory lists 0.8 g per kg a day as the adult RDA. It says 1.2 to 1.6 g per kg a day has been proposed during active weight reduction. Use the calculator to see those ranges in grams for your weight, then choose your target with your clinician.
How do you calculate protein intake on GLP-1?
Multiply your weight in kilograms by grams per kilogram. For 80 kg at 1.2 to 1.6 g per kg, that is 96 to 128 g a day. If you know your weight in pounds, multiply by 0.45359237 first to get kilograms.
Is 100 grams of protein a day too much?
It depends on body weight. The advisory says prolonged intake at or above 2 g per kg a day should be avoided. 100 g reaches that line at 50 kg. For 80 kg, 100 g sits inside the 1.2 to 1.6 g per kg range of 96 to 128 g. Ask your clinician what fits you.
How much protein per kg of body weight?
The RDA for adults is 0.8 g per kg each day. The joint advisory says 1.2 to 1.6 g per kg a day has been proposed during active weight reduction. The Dietary Guidelines for Americans 2025 to 2030 list the same 1.2 to 1.6 g per kg as a protein target.
How much protein should I eat on Zepbound?
The Zepbound label does not set a protein amount. The joint advisory gives its ranges for GLP-1 medicines as one group, not by brand. So this calculator works the same for every brand. Your clinician can help you set your own number.
Sources
5 sources with read dates
- Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory, Mozaffarian D and others, Am J Clin Nutr 2025;122:344-367, PMID 40450457; full text read on PubMed Central (PMC12612741), read 2026-10-06
- Corrigendum to the joint advisory, Obesity Pillars 2026;18:100263, PMID 42255463, read 2026-10-06
- Dietary Guidelines for Americans 2025 to 2030, official US government site (realfood.gov), read 2026-10-06
- NIST Handbook 44 (2026), National Institute of Standards and Technology: 1 avoirdupois pound = 0.453 592 37 kilogram, read 2026-10-06
- ZEPBOUND (tirzepatide) prescribing information, DailyMed, US National Library of Medicine, label dated September 2, 2026, read 2026-10-06