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Free tool

Free GLP-1 Protein Calculator

A protein target designed to support muscle preservation during GLP-1 weight loss. Built around your goal weight, not raw bodyweight, so the number stays realistic and achievable.

Your goal weight

Enter the weight you're working toward. If you're at maintenance, use your current weight.

Target level

Educational starting point. Not medical advice — confirm targets with your clinician if you have a kidney condition, are pregnant, or have other medical considerations.

How this works

Preserve's protein target is built around goal weight and muscle preservation — not the minimum protein you can get away with during a cut. Three target levels let you dial intensity up or down based on appetite and training.

  • Goal weight, not raw weight

    We base protein on your goal weight, not your current body weight. At very high BMI, current-weight math produces unrealistic numbers (300+ g/day). Goal-weight math stays achievable and tracks the lean mass you want to support at maintenance.

  • Three target levels

    Starter is a floor for low-appetite weeks. Preserve is the recommended default — muscle preservation during weight loss. Recomp is for users strength training consistently with strong adherence.

  • Per-meal distribution

    Roughly 30–45 g of protein per meal across 3–4 evenly spaced meals maximizes muscle protein synthesis (Schoenfeld & Aragon, 2018). On GLP-1s with reduced appetite, an even per-meal distribution is often easier than back-loaded protein.

  • Practical 220 g/day ceiling

    We cap recommendations at 220 g/day. Above this, peer-reviewed evidence does not show additional muscle preservation benefit (Antonio et al., 2014) and consistent intake becomes impractical.

Sources

Track this in Preserve when we launch.

Preserve makes daily protein, strength, medication, and progress easier to stick with — without diet-app chaos. Join early access for launch updates.

Preserve provides general wellness and tracking support. The calculator is an educational tool based on published nutrition research and is not medical advice. Protein needs can vary based on age, kidney function, pregnancy, medication, and individual context — confirm targets with your clinician before making material changes to your diet.