Nutrition calculator
GLP-1 Protein Calculator
Turn one useful input into a realistic daily range—then break it into portions small enough to manage when appetite is limited.
Set your reference weight
98–122 g protein
Aim for a range, not a perfect number. Start with protein-rich foods and use shakes only when they make the target easier to reach.
Why protein becomes more important
GLP-1 medicines can substantially reduce appetite and total food intake. Weight loss includes both fat and lean tissue, so adequate protein and resistance training become important parts of a muscle-preservation plan. The aim is not maximal protein; it is a repeatable amount you can tolerate and sustain.
How the estimate works
The general range uses 1.2–1.5 grams per kilogram. The resistance- training option uses 1.4–1.6 grams per kilogram as a higher planning range for appropriate adults. The result is divided across your selected number of eating occasions. Read the range alongside our protein powder guide, not as a requirement to buy a supplement.
When to get individualized advice
Ask your prescriber or dietitian before increasing protein if you have chronic kidney disease, a history of kidney stones, liver disease, pregnancy, an eating disorder, or a medically prescribed diet. A rapidly falling weight or declining strength also deserves clinical attention rather than a calculator adjustment.
Straight answers
Frequently asked questions
How much protein should I eat on a GLP-1?
A 2025 expert consensus recommends 1.2–1.5 grams per kilogram of actual body weight during the weight-loss phase. Some active adults without chronic kidney disease may use a higher range with clinical guidance. Your ideal target depends on body size, kidney function, activity, total energy intake, and food tolerance.
Should I use current weight or goal weight?
The consensus recommendation uses actual body weight, but that can create an impractical target at higher body weights. If the result feels unrealistic, ask a registered dietitian which reference weight is appropriate for you rather than forcing the number.
Do collagen peptides count toward my protein target?
They contribute protein, but collagen is not a complete protein and should not replace most of your high-quality dietary protein. Treat it as a targeted connective-tissue supplement, not the foundation of a muscle-preservation plan.
What if protein shakes make nausea worse?
Try a smaller portion, sip it slowly, choose a less sweet formula, or prioritize tolerated foods such as yogurt, eggs, fish, tofu, or cottage cheese. Persistent vomiting, inability to keep fluids down, or severe symptoms should be discussed promptly with your prescriber.
Sources and method
Formula choices and health context were checked against the sources below in July 2026. Estimates are rounded so they stay practical.