Daily Protein Calculator

Daily Protein Calculator | GLP Health Program

GLP HEALTH PROGRAM · FREE TOOL

Daily protein calculator

An evidence-informed starting range for adults—especially during weight loss, GLP-1 treatment, and strength training.

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Your information

No entries are stored or sent anywhere. Use your current measurements.

Body measurements

Age (years) *

Sex (optional)

Not used directly in the protein formula.

Height *

Current weight (lb) *

Weight used for calculation

For higher body weights, using actual weight can overestimate protein needs. Adjusted weight is an approximation, not a universal clinical standard.

Goal and exercise

Current nutrition goal

Overall activity level

Resistance or strength training

Currently taking a GLP-1 medicine?

Relevant health factors

These options do not diagnose a condition. Some require individualized protein advice rather than an automated target.

Kidney health

Diabetes or prediabetes Pregnant or breastfeeding Cirrhosis or significant liver disease Active cancer treatment, severe illness, recent major surgery, malnutrition, or another condition requiring medical nutrition care

Safety: Kidney disease, dialysis, pregnancy, and complex health conditions can substantially change protein needs. This calculator will pause instead of guessing a treatment target.

How the calculation works

The range is an informed starting estimate. It multiplies a selected body-weight basis (kg) by a grams-per-kilogram range based on your goal, age, and activity. Factors are not simply added together, and the result is not a medically validated prediction for an individual.

General reference

The adult protein RDA is about 0.8 g/kg/day. Healthy older adults often benefit from around 1.0–1.2 g/kg/day. These values are not substitutes for individualized nutrition care.

Weight loss and exercise

Ranges of approximately 1.2–1.6 g/kg/day are frequently discussed during active weight reduction; resistance training may support a higher range. The tool uses simplified categories rather than claiming one number fits everyone.

Weight-basis adjustment

For BMI ≥30, Automatic uses: reference weight at BMI 25 + 25% of the difference from current weight. This 25% factor is an illustrative calculator convention, not a validated standard or agreed clinical formula; actual weight can be selected instead. BMI does not measure muscle.

Sex and diabetes

Sex is optional and does not directly change grams per kilogram in this tool. Diabetes alone does not automatically set a different protein target; kidney function and personal circumstances are more important.

Clinical references

Joint advisory on nutrition with GLP-1 therapy, 2025 (protein during weight loss, lean mass, uncertainty about body-weight basis).
ESPEN practical guideline: clinical nutrition and hydration in geriatrics, 2022 (older adult protein guidance).
International Society of Sports Nutrition position stand, 2017 (protein and exercise).
KDIGO 2024 CKD guideline (kidney-related protein considerations).
American Diabetes Association Standards of Care 2026, Section 5 (individualizing protein for diabetes).