Free Tool
How Much Protein Do You Need?
Enter your weight and goal to get a personalized daily protein recommendation. Special guidance for GLP-1 medication users.
How much protein do I need per day?
Quick Answer
Most adults need 0.5 to 1.0 grams of protein per pound of body weight per day. The exact amount depends on your activity level and health goals. GLP-1 medication users should aim for 0.7 to 1.0 grams per pound to preserve muscle during weight loss.
Your goal
How We Calculate Your Protein Needs
Our calculator uses evidence-based multipliers from the American College of Sports Medicine and the International Society of Sports Nutrition. The recommended range depends on your activity level and health goals.
| Goal | Formula (per lb body weight) |
|---|---|
| General Health | 0.36g (RDA minimum) |
| Active Lifestyle | 0.5–0.7g |
| Weight Loss / Muscle Preservation | 0.7–1.0g |
| GLP-1 Medication | 0.7–1.0g (muscle preservation focus) |
| Athletic | 0.7–1.0g |
Why GLP-1 Users Need More Protein
GLP-1 medications (Ozempic, Wegovy, Mounjaro, Zepbound) suppress appetite, making it harder to eat enough protein. Research shows that up to 40% of weight lost on GLP-1s can be lean muscle mass — not just fat. Adequate protein intake (0.7–1.0g per pound) helps preserve muscle during weight loss, supports bone density, and maintains metabolic rate.