Protein calculator

Protein is the most filling of the three macronutrients. Meals built around a solid protein source tend to keep you satisfied longer, which can make it easier to stay within a calorie target without feeling deprived.

When you lose weight, some of what you lose can come from muscle as well as fat. Eating enough protein — paired with resistance or strength training — may help preserve lean muscle mass, so more of the weight you lose comes from fat. Keeping muscle also helps support your resting metabolism.

This tool uses ranges of roughly 1.0–2.2 grams of protein per kilogram of body weight, adjusted for your goal and activity level. Higher activity and muscle-building goals sit toward the top of the range.

GLP-1 medications work in part by reducing appetite, so many people naturally eat less. That's often the point — but it also means it can be easy to fall short on protein when your overall intake drops.

Because preserving muscle matters during weight loss, getting enough protein may be especially worth paying attention to if your appetite is lower. Front-loading protein earlier in the day, keeping easy high-protein options on hand, and spreading intake across meals are common strategies people use.

Everyone's needs and situation differ. If you're on a GLP-1 or considering one, talk with your provider or a registered dietitian about a nutrition plan that fits you — this calculator is a starting point, not personalized advice.

For most healthy adults, protein intakes in the ranges shown here — and even somewhat higher — are generally considered safe. Research has not shown that higher protein diets harm the kidneys in people with normal kidney function.

That said, more is not automatically better. Past a certain point, extra protein tends to displace other foods rather than add benefit, and very high intakes offer diminishing returns. If you have kidney disease, are pregnant, or have another medical condition, your protein needs may be different — check with a healthcare provider before making big changes.

Hitting a protein target is usually about anchoring each meal with a protein source. Rough amounts to give you a sense of scale: a 3 oz (85 g) cooked chicken breast has about 26 g; 3 oz of salmon or canned tuna, around 20–22 g; one cup of nonfat Greek yogurt, roughly 17–20 g; a half cup of cottage cheese, about 12–14 g; and one large egg, around 6 g.

Plant-forward options add up too: a cup of cooked lentils has about 18 g, a cup of black beans around 15 g, a cup of edamame roughly 18 g, and 3 oz of firm tofu about 8 g. A cup of milk adds about 8 g, and a typical scoop of whey or plant protein powder provides roughly 20–25 g. Exact amounts vary by brand and preparation.