How much protein, for your goal.
Enter your weight and what you are working toward to see a daily protein range: from the recommended dietary allowance for healthy adults to the higher targets proposed during weight loss and strength training, including on a GLP-1 medication.
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The advisory advises against more than 2 g per kg a day over long periods. If you have kidney disease, ask your provider before changing how much protein you eat.
The method, in the open.
The baseline
The recommended dietary allowance for adults is 0.8 grams of protein per kilogram of body weight a day, about 0.36 grams per pound. It is set to cover the needs of nearly all healthy adults.
During weight loss
When you eat less, some of the weight you lose can be muscle. The 2025 GLP-1 nutrition advisory notes higher targets of 1.2 to 1.6 g per kg a day proposed during active weight reduction, and 1.2 to 1.7 g per kg during strength training.
Sensible limits
The same advisory says intake should not fall below about 0.4 to 0.5 g per kg a day, and that more than 2 g per kg a day over long periods should be avoided. It also suggests 80 to 120 g a day as a simple, practical target.
Why protein comes up on GLP-1 medications.
GLP-1 medications change how hungry you feel, which can make it harder to eat enough protein. The joint advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association and The Obesity Society lists adequate protein and strength training among its eight nutrition priorities for people on GLP-1 therapy, to help preserve lean mass while weight comes down.
Common questions.
How much protein do I need a day?+
Why does protein matter on a GLP-1?+
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Where the numbers come from.
- Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory from the ACLM, ASN, OMA and The Obesity Society (2025) (opens in a new tab)
- National Academies, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005) (opens in a new tab)
Educational, not medical advice, and not a diagnosis. Results are estimates from published formulas and population data. A licensed provider makes every treatment decision. For a medical emergency, call 911.
Other numbers worth knowing.
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