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Protein, by the gram.
Protein calculator: how much protein do you need?
By the NexLife Medical Team · Medically reviewed by Adam Kennah, MD · Updated
The adult protein RDA is 0.8 g per kg of body weight a day. Losing weight? 1.2 to 1.6 g per kg. On a GLP-1, 80 to 120 g daily.
- 0.8 g per kg a day: the adult RDA (recommended dietary allowance)
- 1.2–1.6 g per kg a day, proposed during weight loss
- 80–120 g a day on a GLP-1, eaten first, a 2025 advisory suggests
Daily protein targets at a glance: RDA, weight loss and GLP-1
- Adult RDA
- 0.8 g per kg a day, about 0.36 g per lb
- Losing weight
- 1.2–1.6 g per kg, about 0.54–0.73 g per lb
- On a GLP-1
- 80–120 g a day, eaten first
- Per meal
- 20–30 g over 4 meals, for 80–120 g a day
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Key takeaways
- Know the baseline. Adults’ recommended dietary allowance (RDA) is 0.8 g of protein per kg of body weight a day, about 0.36 g per pound.
- Losing weight? Aim higher. 1.2 to 1.6 g per kg a day has been proposed during active weight loss, a 2025 joint advisory notes.
- On a GLP-1, 80 to 120 g a day. The advisory’s practical target. Weight-based targets can overstate what you need at higher body weights.
- Eat protein first at each meal. Split the day’s target: 80 to 120 g over four meals is 20 to 30 g each.
- Protein alone likely isn’t enough. Add strength training to protect muscle. Have kidney disease? Ask your provider before you eat more protein.
- At NexLife, a personalized nutrition plan and a 1:1 coaching call come with every plan. Tirzepatide is $139 a month on 12 months.
Free calculator
What’s your daily protein target?
Enter your weight, pick a goal and your meals a day. You’ll get grams of protein a day and per meal.
For adults, and an estimate: it can’t see your health or your medicines. Have kidney disease? Ask your provider before you eat more protein.
The formula
How much protein do you need a day?
Multiply your weight in kilograms by a target: 0.8 g per kg is the RDA for adults, and 1.2 to 1.6 g per kg has been proposed while you lose weight.
The calculator above multiplies your weight in kg by your goal’s target, then divides by your meals a day. The three goals:
- Stay at my weight: 0.8 g per kg a day, the RDA for adults. For reference adults, that’s about 56 g a day for men and 46 g for women.
- Lose weight: 1.2 to 1.6 g per kg a day, the higher range proposed during active weight loss.
- Lose weight on a GLP-1: the 2025 joint advisory’s 80 to 120 g a day first, split by meal, with the 1.2 to 1.6 g per kg range beside it, because at higher body weights weight-based targets can overstate what you need.
| Step | The math | Result |
|---|---|---|
| Weight in kg | 200 lb × 0.4536 | 90.7 kg |
| Daily range | 90.7 × 1.2 and 90.7 × 1.6 | 109 to 145 g a day |
| Per meal | 109 ÷ 4 and 145 ÷ 4 | 27 to 36 g a meal |
| The RDA, for comparison | 90.7 × 0.8 | 73 g a day |
This is the calculator’s own starting example. On a GLP-1, the advisory’s 80 to 120 g a day sits mostly below this range: at higher body weights, weight-based targets can overstate what you need. Your provider can help you choose.
Step by step
How do you calculate your daily protein intake, step by step?
Six steps, from the scale to your plate. Your provider’s advice comes first.
- Get your weight in kilograms. Multiply pounds by 0.4536, or divide by 2.2046. 200 lb is about 90.7 kg.
- Pick your target. 0.8 g per kg is the RDA for adults. While losing weight, 1.2 to 1.6 g per kg has been proposed; on a GLP-1, 80 to 120 g a day is a practical target.
- Do the math. Weight in kg × target. At 90.7 kg, 1.2 to 1.6 g per kg is about 109 to 145 g a day.
- Split it across your meals. Divide by your meals a day: 80 to 120 g over 4 meals is 20 to 30 g each.
- Eat protein first. Start each meal with the protein on your plate, so it doesn’t get left behind if you fill up fast.
- Train, and check with your provider. Add strength training: protein alone likely won’t protect muscle. Have kidney disease? Ask your provider before you eat more protein.
The six steps above, in order. The calculator does steps 1 to 4 for you; your provider’s advice comes first.
Losing weight
How much protein do you need to lose weight?
About 1.2 to 1.6 g per kg of body weight a day, a range proposed during active weight loss: about 109 to 145 g at 200 lb.
| Weight | In kg | RDA | Losing weight |
|---|---|---|---|
| 130 lb | 59.0 kg | 47 g | 71–94 g |
| 150 lb | 68.0 kg | 54 g | 82–109 g |
| 175 lb | 79.4 kg | 64 g | 95–127 g |
| 200 lb | 90.7 kg | 73 g | 109–145 g |
| 250 lb | 113.4 kg | 91 g | 136–181 g |
| 300 lb | 136.1 kg | 109 g | 163–218 g |
At higher weights the range climbs fast, and weight-based targets can overstate what you need. The 2025 joint advisory also gives a fixed alternative: 80 to 120 g a day.
Kilograms or pounds
How many grams of protein per pound of body weight?
About 0.36 g per pound for the RDA (0.8 g per kg), and about 0.54 to 0.73 g per pound for the 1.2 to 1.6 g per kg proposed during weight loss.
| Target | Per kg | Per lb | At 200 lb |
|---|---|---|---|
| RDA for adults | 0.8 g | 0.363 g | 73 g |
| Losing weight, low end | 1.2 g | 0.544 g | 109 g |
| Losing weight, high end | 1.6 g | 0.726 g | 145 g |
To convert, multiply grams per kg by 0.4536 to get grams per pound. Or convert your weight first: pounds × 0.4536 = kilograms (pounds ÷ 2.2046 works too). 200 lb is 90.7 kg.
Meal by meal
How much protein should you eat per meal?
Divide your daily target by your meals: 80 to 120 g a day is about 27 to 40 g a meal over 3 meals, 20 to 30 g over 4, or 16 to 24 g over 5.
| Daily target | 3 meals | 4 meals | 5 meals |
|---|---|---|---|
| 80 g | 27 g | 20 g | 16 g |
| 100 g | 33 g | 25 g | 20 g |
| 120 g | 40 g | 30 g | 24 g |
Eat the protein on your plate first, so it doesn’t get left behind if you fill up fast; the 2025 joint advisory makes the same suggestion. Small appetite? Split your food into five or six mini-meals and eat the protein part first.
On a GLP-1
How much protein do you need on Ozempic, Wegovy or Zepbound?
About 80 to 120 g a day, the practical target a 2025 joint advisory from four obesity and nutrition groups suggests on a GLP-1 medicine, eaten first at meals.
That’s 16% to 24% of your calories on a 2,000-calorie day, the advisory notes. It’s one fixed range, so it doesn’t climb with your weight the way 1.2 to 1.6 g per kg does.
Protein first
Start each meal with protein, so it doesn’t get left behind if you fill up fast.
Add strength training
The advisory says more protein alone likely won’t preserve muscle. You also need structured resistance or strength training.
Don’t under-eat
Below about 1,200 calories a day for women or 1,800 for men, it gets hard to get enough vitamins and minerals. Set your calories with the calorie deficit calculator or NIH’s Body Weight Planner.
Leave the dose to your provider
Ozempic and Wegovy are semaglutide; Zepbound is tirzepatide. Never change or skip a dose on your own: your provider decides.
Ozempic is approved for type 2 diabetes, not for weight loss. Compounded tirzepatide and semaglutide aren’t FDA-approved. Every NexLife plan includes a personalized nutrition plan and a 1:1 coaching call.
In their words
What do the 2025 GLP-1 advisory and Zepbound’s label say about protein?
Three lines from the 2025 joint advisory on GLP-1 nutrition, and one from Zepbound’s label.
The RDA is 0.8 g per kg for adults. For people actively losing weight, the advisory notes higher targets:
“Higher targets, such as 1.2–1.6 g/kg/day, have also been proposed during active weight reduction.”
Mozaffarian D, et al., Nutritional priorities to support GLP-1 therapy for obesity: a joint Advisory, Obesity, 2025
Weight-based targets climb with body weight. The advisory’s alternative is one fixed range:
“Alternatively, setting an absolute protein target of 80–120 g/day, or 16%–24% energy on a 2000 kcal/d diet.”
Mozaffarian D, et al., Nutritional priorities to support GLP-1 therapy for obesity: a joint Advisory, Obesity, 2025
On a GLP-1 you may fill up fast, so the order of your plate matters:
“Protein-rich foods can be consumed first in a meal to increase the likelihood of sufficient consumption.”
Mozaffarian D, et al., Nutritional priorities to support GLP-1 therapy for obesity: a joint Advisory, Obesity, 2025
Protein is one part of the plan. Zepbound’s label pairs the medicine with diet and activity:
“Administer ZEPBOUND in combination with a reduced-calorie diet and increased physical activity.”
Eli Lilly and Company, Zepbound (tirzepatide) prescribing information, revised August 2026
On your plate
How much protein is in common foods?
A 6-oz cup of plain Greek yogurt with berries has about 17 g of protein, and a large egg about 6 g, rounded from USDA FoodData Central.
| Food | Protein |
|---|---|
| 3 oz roasted chicken on a big salad with ½ cup lentils | About 35 g |
| 4 oz salmon, roasted vegetables and ½ cup quinoa | About 29 g |
| A 6-oz cup of plain Greek yogurt with berries | About 17 g |
| ½ cup low-fat cottage cheese with fruit | About 13 g |
| A 1-cup glass of milk | About 8 g |
| A large egg | About 6 g |
The first four make a sample day of about 94 g in four small meals, inside the 80 to 120 g range. Add a glass of milk and two large eggs and it’s about 114 g.
More protein foods for your list: eggs, plain Greek yogurt, cottage cheese, fish, chicken, tofu, beans and lentils. A full sample day and grocery list: what to eat on a GLP-1.
Keep your muscle
Does protein alone protect your muscle on a GLP-1 ?
Probably not: the 2025 joint advisory says more protein alone is likely not enough to preserve muscle without structured resistance or strength training.
- Add strength training. The advisory pairs protein with structured resistance or strength training.
- Keep moving. Zepbound’s label pairs the medicine with a reduced-calorie diet and increased physical activity.
- Watch the nutrients that run low. Your provider may suggest a multivitamin.
Have kidney disease?
Ask your provider before you eat more protein: they decide what’s right for you, whatever a calculator shows. On a GLP-1, also call your provider if vomiting or diarrhea won’t stop or you can’t keep fluids down: dehydration can harm your kidneys.
Vial math
How many units is your tirzepatide or semaglutide dose?
On a compounded vial, the units depend on its strength. Here are the label doses at example strengths, with the math to check your own.
Tirzepatide
| Dose | mL at 25 mg/mL | Units (U-100) | On the label |
|---|---|---|---|
| 2.5 mg | 0.1 mL | 10 units | Starting dose, for 4 weeks |
| 5 mg | 0.2 mL | 20 units | A maintenance dose |
| 7.5 mg | 0.3 mL | 30 units | A step up |
| 10 mg | 0.4 mL | 40 units | A maintenance dose |
| 12.5 mg | 0.5 mL | 50 units | A step up |
| 15 mg | 0.6 mL | 60 units | The maximum, and a maintenance dose |
The math: mL = dose ÷ strength (mg per mL), and units = mL × 100. At 25 mg/mL, 10 mg is 10 ÷ 25 = 0.4 mL, or 40 units.
Semaglutide
| Weeks | Weekly dose | At 2.5 mg/mL | At 5 mg/mL |
|---|---|---|---|
| 1 to 4 | 0.25 mg | 0.1 mL (10 units) | 0.05 mL (5 units) |
| 5 to 8 | 0.5 mg | 0.2 mL (20 units) | 0.1 mL (10 units) |
| 9 to 12 | 1 mg | 0.4 mL (40 units) | 0.2 mL (20 units) |
| 13 to 16 | 1.7 mg | 0.68 mL (68 units) | 0.34 mL (34 units) |
| 17 onward | 2.4 mg | 0.96 mL (96 units) | 0.48 mL (48 units) |
The math: mL = dose ÷ strength (mg per mL); units = mL × 100. At 2.5 mg/mL, 1 mg is 1 ÷ 2.5 = 0.4 mL, or 40 units. At 5 mg/mL, the same 1 mg is 0.2 mL, or 20 units.
25 mg per mL is an example only: it’s the strength of the 15 mg multi-dose vial on Zepbound’s label (15 mg per 0.6 mL). Read the strength on your own vial’s label; your provider sets your dose, in steps at least 4 weeks apart. Every step: the tirzepatide dosage chart. Both strengths are examples only. The same dose is a different number of units at a different strength, so read the strength on your own vial’s label. Your prescription sets your dose and schedule, which may differ from these label steps. Every step: the semaglutide dosage chart.
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Protein questions
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How much protein do I need a day?
The RDA for adults is 0.8 g of protein per kg of body weight a day, about 56 g for a reference man and 46 g for a reference woman. While losing weight, 1.2 to 1.6 g per kg has been proposed, and a 2025 joint advisory suggests 80 to 120 g a day on a GLP-1.
How much protein should I eat to lose weight?
About 1.2 to 1.6 g per kg of body weight a day, a range proposed during active weight loss: about 109 to 145 g at 200 lb. At higher body weights, weight-based targets can overstate what you need, so the 2025 joint advisory also gives a fixed 80 to 120 g a day.
How much protein do I need on Ozempic, Wegovy or Zepbound?
About 80 to 120 g a day, the practical target a 2025 joint advisory suggests on a GLP-1 medicine, eaten first at each meal and paired with strength training. Ozempic and Wegovy are semaglutide; Zepbound is tirzepatide. Have kidney disease? Ask your provider before you eat more protein.
How much protein should I eat per meal?
Divide your daily target by your meals. For 80 to 120 g a day, that’s about 27 to 40 g over 3 meals, 20 to 30 g over 4, or 16 to 24 g over 5. Eat the protein on your plate first, so it doesn’t get left behind if you fill up fast.
How many grams of protein per pound of body weight do I need?
About 0.36 g per pound for the RDA of 0.8 g per kg, or about 0.54 to 0.73 g per pound for the 1.2 to 1.6 g per kg proposed during weight loss. To convert, multiply grams per kg by 0.4536. At 200 lb, that’s about 73 g a day, or 109 to 145 g.
Is eating more protein safe if I have kidney disease?
Ask your provider first. With kidney disease, your provider decides how much protein is right for you, whatever target a calculator shows. On a GLP-1, also call your provider if vomiting or diarrhea won’t stop or you can’t keep fluids down: dehydration can harm your kidneys.
Do I need strength training if I eat enough protein?
Yes. The 2025 joint advisory says more protein alone is likely not enough to preserve muscle without structured resistance or strength training. Pair your protein target with strength training. Zepbound’s label also pairs the medicine with a reduced-calorie diet and increased physical activity.
What are easy high-protein foods?
Eggs, plain Greek yogurt, cottage cheese, fish, chicken, tofu, beans and lentils. Rounded from USDA FoodData Central, a 6-oz cup of plain Greek yogurt with berries has about 17 g, ½ cup of low-fat cottage cheese with fruit about 13 g, a 1-cup glass of milk about 8 g and a large egg about 6 g.
Does NexLife help with protein and nutrition?
Yes. Every NexLife plan includes a personalized nutrition plan and a 1:1 coaching call. Compounded tirzepatide is $139 a month on the 12-month plan or $169 month to month; compounded semaglutide is $119 on the 12-month plan or $139 month to month. Questions come to NexLife 24/7.
How do I calculate how much protein I need?
Multiply your weight in kilograms by a target: 0.8 g per kg is the adult RDA, and 1.2 to 1.6 g per kg has been proposed while you lose weight. To get kilograms, multiply pounds by 0.4536. At 200 lb (90.7 kg), that’s about 73 g, or 109 to 145 g a day.
How much protein do I need if I weigh 150 or 250 lb?
At 150 lb: about 54 g a day for the RDA, or 82 to 109 g while losing weight. At 250 lb: about 91 g, or 136 to 181 g. Weight-based targets can overstate needs at higher weights; a 2025 joint advisory also gives a fixed 80 to 120 g a day.
Important safety information
Compounded tirzepatide and semaglutide are not FDA-approved, and the FDA hasn’t reviewed them for safety, effectiveness or quality. A provider prescribes them only when they offer a significant difference for you compared with an FDA-approved product. Both medicines may cause thyroid tumors, including cancer: don’t use either if you or a family member has had medullary thyroid carcinoma (MTC) or multiple endocrine neoplasia syndrome type 2 (MEN 2).
Read the full safety information
In studies with rodents, both medicines caused thyroid tumors; it isn’t known whether they cause them in people. Tell your provider if you notice a lump or swelling in your neck, hoarseness, trouble swallowing or shortness of breath. Serious side effects can include inflammation of the pancreas (pancreatitis), gallbladder problems, low blood sugar (especially with insulin or sulfonylureas), kidney problems from dehydration, severe stomach problems, serious allergic reactions, vision changes in people with type 2 diabetes, and a faster heart rate. Tell your care team before any surgery or procedure that uses anesthesia or deep sedation. Don’t combine either medicine with other
Tirzepatide can make birth control pills less effective: switch to a non-oral method, or add a barrier method such as condoms, for 4 weeks after you start and for 4 weeks after each dose increase. Both medicines may harm an unborn baby. Semaglutide should be stopped at least 2 months before a planned pregnancy. Tell your provider right away if you’re pregnant, planning to be, or breastfeeding.
This is a summary, not the complete safety information. Read the full Prescribing Information for FDA-approved tirzepatide (Zepbound) and semaglutide (Wegovy), and talk with your provider. You can report side effects to the FDA at
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Who wrote and medically reviewed this page?
Leads the NexLife Medical Team, which writes and medically reviews NexLife’s guides, including this one.
Checked the targets against the National Academies’ protein RDA (IOM 2005) and the 2025 joint advisory (Obesity, August 2025); the food values are USDA FoodData Central figures, rounded.
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Sources
- Institute of Medicine (National Academies). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. 2005.
- Mozaffarian D, Agarwal M, Aggarwal M, et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association and The Obesity Society. Obesity (Silver Spring). 2025;33(8):1475-1503.
- U.S. Department of Agriculture. FoodData Central. Protein values, rounded.
- National Institute of Diabetes and Digestive and Kidney Diseases (NIH). Body Weight Planner.
- Eli Lilly and Company. Zepbound (tirzepatide) prescribing information. Revised August 2026.
- Eli Lilly and Company, via Drugs@FDA. ZEPBOUND (tirzepatide) injection, for subcutaneous use: prescribing information, revised 02/2026.
- Novo Nordisk. Wegovy (semaglutide) prescribing information.
- Novo Nordisk. Ozempic (semaglutide) injection, prescribing information.
- Novo Nordisk. Wegovy dosing schedule.
- U.S. Food and Drug Administration. Compounding and the FDA: Questions and Answers.
- U.S. Food and Drug Administration. FDA alerts health care providers, compounders and patients of dosing errors associated with compounded injectable semaglutide products.
- U.S. Food and Drug Administration. FDA’s concerns with unapproved GLP-1 drugs used for weight loss.
- U.S. Food and Drug Administration. MedWatch: The FDA Safety Information and Adverse Event Reporting Program.
- NexLife. Compounded tirzepatide plans.
- NexLife. Compounded semaglutide plans.
- LegitScript. LegitScript certification record for NexLife.us.
- Ro: weight loss program pricing. Checked November 1, 2026.
- Hims: Zepbound KwikPen. Checked November 1, 2026.
- Hims: Wegovy pill and pen, with membership. Checked November 1, 2026.
- Mochi Health: FAQs (membership and medication prices). Checked November 1, 2026.
- Embody: compounded tirzepatide, one-month supply. Checked November 1, 2026.
- Embody: compounded semaglutide, one-month supply. Checked November 1, 2026.