Free Tool · Metabolic Health

Protein intake
calculator.

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.

Chicken breast

~35g per 4 oz cooked

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

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.
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?

A plan built on your labs, not averages.

Elios Wellness is concierge weight-loss and metabolic care by telemedicine across California.

Book a free consult