Chicken breast
~35g per 4 oz cooked
Free Tool · Metabolic HealthProtein calculator
Protein calculator
for weight loss.
Protein is what protects your muscle while you lose fat. Enter your details for a daily target — and a per-meal number you can actually hit.
Your daily target
106–139 g of protein
That works out to roughly 41g per meal across three meals. On a GLP-1, front-load protein early in the day when appetite is strongest.
Protein by food
Where the grams come from.
Greek yogurt
~20g per cup
Salmon
~28g per 4 oz
Eggs
~6g each
Cottage cheese
~24g per cup
Lentils
~18g per cooked cup
Tofu (firm)
~20g per cup
Whey protein
~25g per scoop
Quick reference
Daily protein by body weight.
Fat-loss range (1.2–1.6 g/kg) and the higher GLP-1 range (1.4–1.8 g/kg) for common weights. Use your goal weight if you're carrying a lot of excess weight.
| Body weight | Fat loss | On a GLP-1 | Per meal (×3) |
|---|---|---|---|
| 130 lbs | 71–94g | 83–106g | ~30g |
| 150 lbs | 82–109g | 95–123g | ~32g |
| 180 lbs | 98–131g | 114–147g | ~38g |
| 200 lbs | 109–145g | 127–163g | ~42g |
| 225 lbs | 123–163g | 143–184g | ~48g |
| 250 lbs | 136–182g | 159–204g | ~53g |
| 280 lbs | 153–203g | 178–229g | ~59g |
| 300 lbs | 163–218g | 191–245g | ~63g |
These are starting points, not prescriptions. In practice the number that matters is whether you're holding onto lean mass while the scale moves — which is why we track body composition and labs rather than weight alone. See our approach, or estimate your likely loss with the GLP-1 weight loss calculator.
Why it matters
Protein is muscle insurance.
In weight-loss studies, anywhere from 20% to 40% of the weight lost can be lean tissue, and that fraction climbs when loss is fast and protein is low. Losing muscle lowers your resting metabolic rate, which is one reason weight comes back so readily after a diet or after stopping a GLP-1.
Two things reliably blunt that: enough protein, and resistance training two to three times a week. Neither is optional if you want the result to hold. Pair protein with adequate fiber for satiety, and read what to expect on Zepbound vs. Wegovy if you're choosing between medications.
FAQ
Protein, answered.
Most adults losing fat do well at 1.2–1.6 g per kg of body weight (about 0.55–0.73 g per pound). If you're carrying significant excess weight, target your goal weight rather than your current weight.
More, not less. Rapid weight loss with a suppressed appetite is where lean muscle gets lost. Aim for the top of your range, spread it across meals, and add resistance training 2–3 times a week. See our guide to GLP-1 side effects for the full picture.
In people with normal kidney function, 1.2–2.0 g/kg is well tolerated in the research. If you have chronic kidney disease, your protein target should be set by your physician.
About 109–145g a day, or roughly 36–48g at each of three meals. On a GLP-1, aim toward the upper end of that range.
It's enough for many people under about 180 lbs, but likely low above that, and low for anyone losing weight quickly on a GLP-1. Calculate from body weight rather than using a round number.
You absorb essentially all of it — the real question is how much triggers muscle building. Roughly 30–40g per meal maximizes that response, which is why spreading intake beats one large serving.
Yes, and on a GLP-1 they're often the only realistic way to hit the target when appetite is suppressed. Keep whole food as the base — it brings iron, zinc, B12, and creatine with it.
Protein and fiber together are the two highest-leverage nutrition levers for satiety. Use our fiber intake calculator to set that target too.
Ready to go deeper?
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