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Protein target

Turn body weight into a daily protein target using the RDA, the weight-loss range from Leidy 2015, the ISSN training range, or a factor from your clinician, and split it across meals.

By FormBlends editorial teamAssumptions checked September 4, 2026Runs in your browser; nothing is sent to a server

Inputs

lb

Current weight. Some clinicians calculate from a goal or adjusted weight at high BMI; ask which they use.

Range reviewed for weight loss and maintenance in adults with overweight or obesity.

Used only to show a per-meal split.

Daily target

Enter a weight and pick a range. The result is grams of protein per day, and per meal.

For reference, 100 g of cooked chicken breast is roughly 30 g of protein and one large egg roughly 6 g (USDA FoodData Central). Appetite on a GLP-1 is often the limiting factor, which is why the per-meal split matters.

Formulashown in full, nothing hidden
protein per day (g) = body weight (kg) x factor (g/kg/day)
per meal (g)        = protein per day / meals per day
1 lb = 0.45359237 kg

The factor is the only judgement in this tool, and it comes from the source you pick. The RDA of 0.8 g/kg is a floor to prevent deficiency; the higher ranges come from the weight-loss and training literature.

Assumptions, checked September 4, 2026

  • 0.8 g/kg/day is the adult RDA from the 2005 Institute of Medicine Dietary Reference Intakes. It is not a weight-loss target.
  • 1.2 to 1.6 g/kg/day is the range reviewed by Leidy and colleagues (2015, PubMed 25926512) for weight loss and maintenance in adults with overweight or obesity.
  • 1.4 to 2.0 g/kg/day is the ISSN position-stand range (2017, PubMed 28642676) for exercising individuals building or maintaining muscle.
  • Higher-protein intakes are not appropriate for everyone, including some people with kidney disease. A clinician or dietitian should set the target if you have a relevant condition.
  • Food protein figures quoted are approximate USDA values for orientation only.

This calculator is an arithmetic aid for medication a licensed prescriber has already prescribed. It does not recommend a dose. Confirm any result with your prescriber or pharmacist before use.

Sources

  1. Institute of Medicine, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005)
  2. Leidy HJ et al. The role of protein in weight loss and maintenance. Am J Clin Nutr 2015. PMID 25926512
  3. Jager R et al. International Society of Sports Nutrition position stand: protein and exercise. JISSN 2017. PMID 28642676
  4. USDA FoodData Central

Read before you use it

Guides for this calculator

Protein targets on a GLP-1: how the arithmetic works

Where the 0.8, 1.2 to 1.6 and 1.4 to 2.0 grams-per-kilogram figures come from, which body weight to multiply, and how to split the total when appetite is the limiting factor.

Updated September 4, 2026

Educational, not medical advice. Read the medical disclaimer.