Protein calculator.

Your weight in kilograms is multiplied by the selected published protein reference. The meal figure divides the daily reference across your chosen number of meals as an illustration, not a requirement. Results are rounded to whole grams.

General adult reference: EFSA's population reference for healthy adults is 0.83 g per kilogram of body weight each day. It is a reference for adequacy, not an optimal muscle-building or GLP-1 target.

Regular exercise: ISSN describes 1.4–2.0 g/kg/day for most healthy people who exercise regularly. The right point within the range depends on training, food intake and individual needs.

Protein works alongside enough overall food, varied nutrition and movement.

Use everyday foods such as eggs, yoghurt, fish, chicken, tofu, beans and lentils; supplements are optional.

Taking a GLP-1 medicine does not automatically mean you need the highest protein amount. Discuss reduced appetite or difficulty eating with your care team.

Before you use this calculator

These tools offer general information for adults. Results are estimates, not a diagnosis, treatment plan or prescription. Your clinician can help you decide what fits your health, medicines and goals.

For adults 18+ who are not pregnant or breastfeeding. Ask a clinician or dietitian for a tailored target if you have kidney disease, a prescribed diet, an eating disorder, significant illness, or a body weight that makes a weight-based estimate unhelpful.

Your calculation happens in this browser. Do not enter your name or medical records. These tools do not assess medicine suitability or dosing.

Tests or treatment are recommended only when clinically appropriate. Laboratory charges are separate.

Sources and context

• 2025 joint advisory: Nutritional priorities to support GLP-1 therapy for obesity

  Society expert advisory on nutrition, screening, muscle, movement and follow-up. Not a trial validating this website or calculators.

• EFSA: Population reference intakes for protein

  0.83 g/kg/day population reference for healthy adults. Source published 2012; not a personalised target or GLP-1-specific recommendation.

• ISSN position stand: Protein and exercise

  1.4–2.0 g/kg/day reference range for most healthy exercising adults; published 2017.

Sources checked in the supplied release pack on 18 October 2026. Clinical review by Dr Addinall and compliance review by Thomas are complete.