Free tool
Protein from your goal weight, not the weight you are today.
This is the distinction most people get wrong, and on a GLP-1 it is the one that matters. Set the target from the weight you are heading for and you get a number you can actually eat. Ten seconds, no signup, kilos or pounds.
Your numbers
Goal weight against today's weight
What that g looks like in real food
One meal of about 0 g, in whichever of these you would actually eat. Cooked weights, grams and ounces.
Your day, written out
Protein first at every meal. Everything else after.
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Why goal weight and not today's weight
Protein targets are usually written as grams per kilogram of body weight. That works when body weight is stable. On a GLP-1 it produces a number built on tissue you are in the middle of losing, most of which is fat, and fat does not need feeding. A person at 130 kg heading for 85 kg gets told to eat 208 g a day. With appetite suppressed they will eat 70 g, feel like they have failed, and stop counting.
Setting the target from goal weight gives a smaller number that still covers everything the muscle you are keeping actually needs. It is achievable on a suppressed appetite, which means it gets eaten, which is the entire point. If your goal weight is a long way off, use an interim target, roughly ten per cent below where you are now, and rerun this when you get there.
The numbers behind it
- 1.2 g per kg of goal weight (0.55 g per lb) is the floor. Below this, in a deficit, your body takes the amino acids it needs out of your own muscle.
- 1.2 to 1.8 g per kg (0.55 to 0.8 g per lb) is the working range. More training, faster loss and holding at goal all push you up it.
- About 30 g in one sitting is where a meal reliably triggers muscle protein synthesis in people over 45. Four meals of 30 g beat one of 120 g.
- Water is about 33 ml per kg of today's weight (0.5 US fl oz per lb), which is why that box uses your current weight and the protein boxes do not.
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- Protein per dollarCheapest protein by cost per 10 g, for Australia, the US and the UK.
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How the maths works: your target is 1.2 to 1.8 g of protein per kg of goal weight (0.55 to 0.8 g per lb), starting at 1.2 and rising with training, rate of loss and whether you are holding at goal. The floor is always 1.2 g per kg of goal weight. Per-meal grams are the target divided by the meals you told us you can manage. Water is 33 ml per kg (0.5 US fl oz per lb) of your weight today. Grams of protein are grams of protein, not grams of food: one ounce of protein is 28 g. This is coaching guidance, not medical advice. If you have kidney disease, get your protein target from your doctor, and never change your medication based on anything on this page.