How Much Protein Per Day? Get Your Target by Weight
Researchers write protein targets per kilogram of body weight. Type your weight and this turns it into grams a day, grams per small meal, and cups of foods you can finish.
Guidance does not agree on which weight to use. Your dietitian can pick the one that fits you.
Some clinicians use a flat 80 to 120 g a day instead (2025 joint advisory).
Your prescriber or dietitian can tell you which number fits you.
In cups, for one meal
| Food | Protein per cup (chart) | About how much |
|---|
Values from the GLP-1 Kitchen protein density chart. Brands vary. Check your label. See all 59 foods ranked by protein per cup.
Talk to your prescriber or a registered dietitian before you change how much protein you eat. This tool does not cover medicine doses or schedules. It runs in your browser: your weight is not sent anywhere or stored.
How this works
Researchers write protein targets per kilogram of body weight. This calculator turns your weight into that number. It uses 1.2 to 1.6 grams per kilogram a day, a range named in a 2025 joint advisory on nutrition for people on GLP-1 medicines. The advisory is from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association and The Obesity Society. Read it here.
For context, the same advisory gives the general adult recommended allowance as 0.8 grams per kilogram a day, says intake above 2 g/kg/day for long periods should be avoided, and notes that setting an absolute target of 80 to 120 g a day may help people stick with it.
Why four or five small meals
A small stomach fills fast. Smaller amounts, more often, are easier to finish than one big plate. Put the protein food on the plate first.
Why cups
Room in your stomach is the limit, not calories. The cup numbers come from our protein density chart, which ranks foods by protein per cup.
This is a starting point
Kidney disease, pregnancy, age and other things change what is right for you. The advisory also says it is unclear whether targets should use actual weight, adjusted weight or fat-free mass, and that actual weight can overestimate needs for people with obesity. Use the result as a question to bring to your care team.
Common questions
How much protein do I need per day on a GLP-1 medicine?
A 2025 joint advisory names 1.2 to 1.6 grams per kilogram of body weight a day during active weight loss. That is about 0.55 to 0.73 grams per pound. This calculator uses that range. Your prescriber or dietitian can set a number for you.
Should I use my current weight or my goal weight?
Guidance does not agree. The advisory refers to an adjusted weight but gives no single rule in the text. So we show both when you enter a goal weight. A dietitian can tell you which one fits.
Why split protein into four or five meals?
Many people on these medicines feel full after a few bites. Smaller meals are easier to finish. The goal is a steady total through the day, and there is no strict timing rule.
Is this calculator medical advice?
No. It is general nutrition information. It does not diagnose, treat or prevent anything, and it does not cover medicine doses. Talk to your prescriber or a registered dietitian about your own number.
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