Tool
Protein range calculator.
Estimate a general adult protein range from body weight and activity. Runs in your browser; nothing is uploaded.
Enter your weight to see a general adult protein range.
General adult range
RDA baseline: — g/day (0.8 g/kg)
Per meal (3 meals): — g
Per portion (4 smaller portions): — g
25–30 g per meal is a practical anchor, not a hard cap. Older adults are often discussed at 1.0–1.2 g/kg/day. Kidney disease, pregnancy, and medical conditions need individual guidance.
What this calculator does.
It converts your weight to kilograms and applies a general adult reference range based on your activity selection. It also shows how the range would look across three meals or four smaller portions. The range is for discussion — it is not a target you must hit, and it is not specific to GLP-1 treatment.
The ranges used here
| Activity reference | General range | Context |
|---|---|---|
| Mostly sedentary | 0.8–1.0 g/kg/day | Adult RDA baseline to a modestly higher intake. |
| Active | 1.0–1.2 g/kg/day | Regular movement or exercise; general reference. |
| Strength training or weight-loss phase | 1.2–1.5 g/kg/day | Higher end of the general adult discussion range. |
Sources: National Academies DRI (adult protein RDA 0.8 g/kg/day); USDA Dietary Guidelines for Americans 2020–2025; ESPEN geriatrics guideline for older-adult context; ISSN position stand on protein and exercise (higher-intake discussion). These are general references, not GLP-1-specific targets. Some sports-nutrition guidance discusses up to about 2.0 g/kg/day for athletes; that is a different context, not a universal target.
Why a range instead of one number?
Protein needs are estimates. Body size, activity, age, kidney function, pregnancy, medical conditions, total calories, and tolerance all matter. A range is more honest than a single “correct” number.
What it does not do
- It does not prescribe a protein target for GLP-1 treatment.
- It does not assess kidney function, pregnancy, or medical conditions.
- It does not account for total calories, macronutrient balance, or food tolerance.
- It does not replace a clinician or registered dietitian.
Protein calculator questions.
Is this a GLP-1-specific protein target?
Why does the calculator show a range?
Is 30 grams of protein per meal a hard limit?
Does it account for kidney disease or pregnancy?
Does this page upload my weight?
Is this medical advice?
Keep exploring
Track the range
A range is easier to live with than a rule.
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