What this tool helps you do
This calculator estimates a daily protein range for people using GLP-1 medications during active weight loss or maintenance.
It also shows a per-meal target and switches to adjusted body weight logic when BMI is 30 or above.
How it works
Method
Choose a reference weight
The tool calculates BMI from weight and height.
If BMI is 30 or above, it uses adjusted body weight instead of actual body weight to avoid overshooting the protein target.
Method
Apply phase and age-based protein multipliers
Weight-loss targets are higher than maintenance targets because preserving lean mass matters more during calorie restriction.
Adults 65 and older are shifted toward the higher end of maintenance and weight-loss targets.
Formula or method
BMI = weight kg ÷ height m²
IBW at BMI 25 = 25 × height m²
Adjusted weight = IBW25 + 0.25 × (Actual − IBW25)
Daily protein = multiplier × reference weight
Example
At 70 kg, active weight loss, age 40, and low activity, the target is about 98 g/day.
At 70 kg, maintenance, and age 70, the target is about 77 g/day.
Assumptions and limitations
This tool does not estimate kidney-specific or sport-specific needs.
Very high protein goals should be confirmed with a clinician or dietitian.
FAQ
Because rapid appetite reduction and weight loss can make it harder to preserve lean mass without deliberate protein intake.
Adjusted body weight helps avoid setting protein targets unrealistically high when actual body weight alone may overestimate needs.
It divides the target protein goal across your planned meals so the number is easier to act on day to day.
Sources
Important notes
These tools provide educational estimates and do not replace nutrition counseling or medical advice.
If you have kidney disease, eating disorders, pregnancy, or complex medical conditions, confirm targets with a clinician.
Learn more about how Glone handles content quality in the editorial policy.
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