Protein calculator: daily ranges for your weight on a GLP-1
Enter your weight in pounds or kilograms and the calculator works out the published protein ranges for that weight: the US and EU references for healthy adults, and the higher range that has been proposed during active weight loss, as the 2025 GLP-1 nutrition advisory reports it. Each figure comes with its source and its standing. They are published ranges, not a personal target, and the calculator never tells you how much you need.
Published protein ranges
Enter your weight to see the published ranges.
Why protein comes up on a GLP-1 medicine
Eating less, as many people do on these medicines, can make it harder to get enough protein. The 2025 GLP-1 nutrition advisory says protein should not fall below 0.4 to 0.5 g per kg a day, because that can lead to muscle loss and weaker function.
Published ranges for your weight, not a personal target. Your prescriber or a dietitian can tell you what fits you, especially if you have kidney disease.
Where do the ranges come from?
Most protein references are given in grams per kilogram of body weight per day, so the calculator multiplies each one by the weight you enter. A weight in pounds is converted first, at exactly 0.45359237 kg per pound.
Where do the ranges come from?
Reference
Grams per kg a day
Who publishes it
Its standing
Recommended Dietary Allowance (RDA)
0.8
US National Academies (NASEM)
General reference for healthy adults
Population Reference Intake (PRI)
0.83
European Food Safety Authority (EFSA)
General reference for healthy adults of all ages
Proposed during active weight loss
1.2 to 1.6
Quoted in a joint GLP-1 nutrition advisory
Proposed, not a firm recommendation
Fixed amount
80 to 120 g a day, for any weight
The same advisory
An alternative to grams per kg
Older adults, over 65
1.0 to 1.2
PROT-AGE study group
At least this range, on average
The 2025 joint advisory on nutrition with GLP-1 medicines, from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association and The Obesity Society, says that higher targets "such as 1.2–1.6 g/kg/d, have also been proposed during active weight reduction". It also says that for people with obesity, "it is unclear whether these goals should be based on actual body weight, corrected (adjusted or ideal) body weight, or fat-free mass", and that using actual weight can overestimate protein needs. The calculator uses the weight you enter and says so. As an alternative, the advisory mentions a fixed 80 to 120 g a day.
The PROT-AGE range is for people older than 65 in general, not for weight loss or GLP-1 medicines, and it does not apply to severe kidney disease (eGFR below 30) without dialysis. The calculator shows it only if you tick "Older than 65".
Worked examples
These weights are illustrative. Grams are rounded to one decimal place, half away from zero:
Worked examples
Body weight
RDA (0.8 g/kg)
EFSA PRI (0.83 g/kg)
Proposed during weight loss (1.2 to 1.6 g/kg)
60 kg
48 g
49.8 g
72–96 g
70 kg
56 g
58.1 g
84–112 g
90 kg
72 g
74.7 g
108–144 g
150 lb (68 kg)
54.4 g
56.5 g
81.6–108.9 g
200 lb (90.7 kg)
72.6 g
75.3 g
108.9–145.1 g
250 lb (113.4 kg)
90.7 g
94.1 g
136.1–181.4 g
For 70 kg: 70 × 0.8 = 56 g, 70 × 0.83 = 58.1 g, and 70 × 1.2 to 70 × 1.6 = 84 to 112 g. For 200 lb: 200 × 0.45359237 = 90.7 kg, and 90.718474 × 0.8 = 72.6 g. The fixed 80 to 120 g is the same for every weight.
Why protein comes up on a GLP-1 medicine
Many people eat less on GLP-1 medicines, which can make it harder to get enough protein. The 2025 advisory says protein intake in adults "should not fall below 0.4–0.5 g/kg/d, as this can lead to muscle atrophy and functional impairments", and that prolonged intake at or above 2 g per kg a day should be avoided. Between those limits it does not set one firm target, which is why the calculator shows the published ranges side by side.
To see how much protein common foods bring in a usual portion, look a food up in the protein in foods table.
If you have kidney disease, or any condition that limits protein, ask your prescriber or a dietitian before changing how much protein you eat.
Frequently asked questions
How much protein do I need a day?
The calculator shows published ranges, not a personal need. For a healthy adult, the US RDA is 0.8 g per kg of body weight a day and EFSA's PRI is 0.83 g per kg. For 70 kg, that is 56 g and 58.1 g. Your prescriber or a dietitian can say what fits you.
How much protein on semaglutide or tirzepatide?
The 2025 GLP-1 nutrition advisory reports that 1.2 to 1.6 g per kg a day has been proposed during active weight loss, says it is unclear which body weight that should use, and offers a fixed 80 to 120 g a day as an alternative.
Which weight should I enter?
The advisory says it is unclear which body weight to use: actual, adjusted, ideal or lean mass. It notes that actual weight can overestimate needs in people with obesity. The calculator uses the weight you enter, so you can see the ranges for any weight you choose.
How much protein is 1.2 g per kg for 200 pounds?
200 lb is 90.7 kg. 1.2 g per kg is 108.9 g a day and 1.6 g per kg is 145.1 g a day.
Is more protein always better?
No. The advisory says that prolonged intake at or above 2 g per kg a day should be avoided because of potential adverse health effects.