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How much protein do you actually need to lose weight without losing muscle? Enter your weight for a daily gram target set to the 1.2–1.6 g/kg range the evidence supports — and, unlike a generic calculator, tuned for the one thing that makes it hard on a GLP‑1: a suppressed appetite.
Enter your goal weight to get a daily protein range and a per-meal split. Inputs stay on your device — nothing is sent anywhere.
Range reflects registered-dietitian consensus for adults losing weight (~0.7–1.0 g per lb of goal weight, ~1.2–1.6 g/kg). General nutrition information, not medical advice. People with kidney disease or other conditions should confirm protein targets with their clinician.
The number most people know — 0.8 grams of protein per kilogram — is the RDA, the minimum to avoid deficiency in a weight-stable adult. It is the wrong target when you are losing weight. In a calorie deficit your body will break down muscle for fuel unless you give it a reason not to, and the two reasons are enough protein and resistance training. The evidence for weight loss points to roughly 1.2–1.6 g/kg (about 0.5–0.75 g per pound), higher if you train hard. This calculator sets your target in that band.
GLP-1 medications (Wegovy, Zepbound, Ozempic, Mounjaro) drive fast weight loss, and fast loss costs muscle: in the trial body-composition substudies, about 25–40% of the weight lost was lean mass — see does Ozempic cause muscle loss for the exact DEXA numbers. Protein is the single biggest lever to shift that toward fat. But the drug suppresses appetite, so hitting the target is genuinely hard — which is why it has to be planned.
Front-load protein at your highest-appetite meal, lean on high-protein, low-volume foods (Greek yogurt, eggs, cottage cheese, chicken, fish, tofu, whey), and use a shake to close the gap on short days. Spread it across 3–4 meals rather than one big dose. Pair this with the TDEE calculator for your calorie target and the weight-loss percentage calculator to track progress the way the trials do.