GLP-1 protein calculator and meal planner
Turn a daily protein target into smaller eating opportunities, including what is left after the food you have already logged.
How this tool works
The reference range is 1.2–1.6 g/kg during active weight loss. The 2025 joint advisory discusses this range, but the best body-weight basis and target require individual judgment. A clinician-set target overrides the reference range in the meal plan.A worked example
With a 100 g target and 25 g already eaten, 75 g remains. Across three remaining meals or snacks, that is 25 g each.Before you use the result
For adults using GLP-1 therapy with a prescriber. Kidney disease, poor intake, and substantial excess body weight can change the appropriate target or weight basis. Use your care team’s advice. Persistent vomiting or inability to keep fluids down needs medical assessment. Protein alone does not preserve muscle; strength activity also matters.Does medication dose change this formula?
No. There is no medication-dose multiplier here. This is nutrition planning, not dosing advice.What if the portions feel too large?
Bring that problem to your dietitian or prescriber. You can divide an agreed target across more eating opportunities; do not force food through persistent nausea.Sources
2025 joint advisory: nutritional priorities during GLP-1 therapy
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How Alma Helps
Alma helps you log meals and track the nutrients that matter to your goals.