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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: 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.

Three ways to begin

Choose the information you already have

01

I have a daily target

Enter the number your clinician or dietitian gave you, then split it across your day.

02

Use the published range

See how the published 80–120 g/day range could be divided without turning it into one made-up target.

03

I know my lean mass

Enter lean mass from a body-composition measurement to see the published 1.5 g/kg calculation.

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—not total body weight alone.

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.

How to use this planner

  1. 1

    Choose what you know

    Enter your own daily target, use the published range, or calculate from lean mass you already know.

  2. 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. 3

    Track what you eat

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

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