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GLP-1 nutrition · free planning tool

Protein calculator for GLP-1 weight loss

Set a daily protein target, split it across 3–6 meals or snacks, and keep track of your total. Use a goal from your clinician, the published 80–120 g/day range, or lean mass you already know.

Source for this answer

Source: joint nutrition advisory, read 2026-08-16

Source: joint nutrition advisory, read 2026-08-16

Daily protein planner

Plan and track your protein for the day

stays on this device

Nothing is saved or sent to HealthspanLedger. Your entries stay in this tab unless you explicitly copy a share link.

How do you want to set your target?
g/day

Enter a goal already set with a clinician or dietitian. This tool organizes it; it does not choose it.

Add your daily goal

Your number

— g/day

Enter the goal already set with your clinician or dietitian.

Enter a number above to see your plan.

Choose how many times you want to spread protein across the day.

Today’s meals

Add protein from each meal or snack

0 g entered

Your per-meal guide will appear after you enter a target. Enter what you actually eat below.

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The share link contains the values and labels currently on screen. Send it only where you would send those values in plain text.

How to use this planner

  1. Choose what you know

    Enter your own daily target, use the published range, or calculate from lean mass you already know.Use a target from your clinician or dietitian if you have one. The range option keeps both ends of the published 80–120 g/day range. With a lean-mass measurement, you can see the published 1.5 g/kg calculation.

  2. Choose 3–6 meals or snacks

    The calculator shows an even split so you have a simple starting point for planning your day.

  3. Track what you eat

    Add the protein from each meal or snack. Your running total shows how much remains.

Why body weight is not an input

Body weight alone can give a misleading protein target

The advisory warns that using total body weight can overestimate protein needs for people with obesity. It also says there is no single agreed formula during active weight loss. That is why this calculator starts with a target you already have, a published range, or lean mass.

The 80–120 g range and 1.5 g/kg lean-mass calculation come from the published advisory. They are reference points, not personal prescriptions. Your needs can change with age, activity, health and the stage of your weight-loss plan.

Related guides and tools

Muscle-loss evidence →What studies can tell us about GLP-1s and lean mass.Weight-loss evidence →Which compounds have controlled weight results and which do not.Estimate lean mass →Use weight and a body-composition number, then bring the result back to this planner.
3primary sources, each with the day we read it — open the documents used on this page