Protein calculator
Find the least protein you should eat each day for health, weight loss, or building muscle. This matters even more on a GLP-1.
Why target weight, not current?
Your target weight is the body you're working toward. That's the muscle you want to protect or build. If you're eating less than you burn, using your current weight can give too high a number. Using your target weight gives a steadier minimum.
Why 1g/lb on a GLP-1?
GLP-1 medicines make you much less hungry. Without a protein minimum, people often eat far too little. Then more of the weight you lose comes from muscle. Eating at least 1g per pound is the cheapest way to guard against that.
What a daily plan looks like
At 160 g a day, that's 4 meals of 40 g each. Good sources are eggs, chicken, fish, Greek yogurt, cottage cheese, and whey shakes. On days you're not hungry, swap two of those meals for protein shakes.
Numbers are the starting point