GLP-1 nutrition tool

GLP-1 protein calculator

Estimate a daily protein range sized to body weight, activity and appetite changes, then split it into meals you can actually use.

Daily target, split across meals

Daily protein target

156g

Use this as a planning anchor. Medical conditions can change protein needs, so ask your clinician if you are unsure.

Breakfast52gLunch52gDinner52g

Breakfast52gEasy anchor: eggs, Greek yogurt, tofu scramble or protein oatmeal.

Lunch52gBuild around chicken, fish, beans, lentils, cottage cheese or tempeh.

Dinner52gKeep it simple when appetite is lower: soup, bowl, plate or leftovers.

Snack buffer0gUse only if meals feel too large or nausea makes bigger portions harder.

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Plan check

Can this target survive a low-appetite day?

Use the checklist before treating the grams as realistic. GLP-1 appetite changes can make the number technically correct but hard to execute.

Hydration planSoft backup foodReady-to-eat optionClinician caveat checked

0/4Needs backup plan

Planning notes

How to use this protein estimate

Use it as a planning anchorProtein targets are planning estimates, not medical prescriptions. Kidney disease, pregnancy, eating-disorder history and other conditions can change nutrition needs.

Protein planning

Use the protein target as a planning range, not a rigid rule

The protein calculator gives a simple daily target based on body weight, goal and activity. It is meant to support satiety and meal planning, especially when appetite changes.

How to use the result

Treat the number as a daily planning anchor. For most people, the useful part is not hitting the exact gram total; it is building enough protein into breakfast, lunch and dinner so cravings are not driven by under-eating.

Split the target across 3-4 eating moments instead of saving most protein for dinner.
Pair the number with the grocery generator so the target turns into actual food.
If you have kidney disease or another medical condition, ask your clinician before changing protein intake.

Why this helps while comparing GLP-1 care

People using or comparing GLP-1 medications often need practical structure around smaller meals, nausea, satiety and muscle preservation. A protein target turns that concern into a daily planning range.

Use the result to spread protein across meals instead of guessing at dinner.
Pair the number with the grocery generator so the target turns into actual food.
Adjust with a clinician if you have kidney disease, diabetes complications or another medical condition.

Next step

Use the result as a starting point, then move to the page that helps you verify the next decision.

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Video

Short explainer for this tool

Use the short brief to review the main mistake to avoid before you act on the tool result.