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GLP-1 Protein Calculator

Your weight in, three protein targets out - the 1.2-1.6 g/kg band from the 2025 GLP-1 joint advisory for keeping muscle while a GLP-1 medication does its work - plus the smallest food portions that reach one 30 g meal-block.

Daily protein targets

One 30 g meal-block, smallest portions

FoodPortionkcal

How it's computed

Daily targets = body weight in kg × 1.2 / 1.4 / 1.6 g protein - the 1.2-1.6 g/kg/day band the 2025 joint advisory reports for active weight reduction (the 2025 Delphi consensus gives 1.2-1.5 g/kg of actual body weight; the advisory advises against prolonged intake at or above 2 g/kg/day). Brand pages show both side by side: Ozempic, Wegovy, Mounjaro, Zepbound. The meal framing divides your target into 30 g blocks, the amount repeatedly linked to muscle protein synthesis per meal. Portions solve the same equation as every protein page here: grams = 30 ÷ (g protein per 100 g) × 100.

The full rankings: GLP-1, in numbers · 30 g protein, weighed