---
title: Protein Calculator: How Much Protein a Day? (Muscle, Fat Loss, GLP-1)
url: https://progresslens.app/tools/protein-calculator/
language: en
updated: 2026-11-13
---

# Protein calculator

How much protein you need depends on your goal. Get a daily range in grams and how much to eat at each meal.

Short answer

Most people who train need about 1.6–2.2 g of protein per kg of bodyweight a day (0.7–1 g per lb): about 130–175 g for an 80 kg person. In a calorie deficit or on a GLP-1, aim for the higher end relative to your needs and spread it over 3–5 meals.

Calculated in your browser. Nothing you enter is sent anywhere.

## The ranges

| Goal | Protein per kg bodyweight |
| Healthy and active | 1.2–1.6 g |
| Build muscle | 1.6–2.2 g |
| Lose fat, keep muscle | 1.8–2.4 g |
| On a GLP-1 | 1.2–1.6 g, with strength training |
| Over 65 | 1.2–1.6 g |

The RDA of 0.8 g/kg prevents deficiency; it isn’t a target for people who train. A 2018 meta-analysis (Morton et al.) found muscle gain levels off around 1.6 g/kg, and higher intakes help hold on to muscle in a calorie deficit. For people with higher body fat we base the target on the weight for a BMI of 25.

## Protein on Ozempic, Wegovy or Mounjaro

GLP-1 medicines cut appetite so much that protein is easy to under-eat, and in trials 25–40% of the weight lost was lean mass. Spread protein across meals, eat it first, and lift 2–3 times a week. To see whether you’re keeping muscle, track your waist next to your arms and shoulders, or use the [fat vs muscle loss calculator](https://progresslens.app/tools/fat-vs-muscle-loss-calculator/). Read [how to keep muscle on a GLP-1](https://progresslens.app/guides/how-to-preserve-muscle-on-glp-1/).

## See how far you’ve come.

Take a check-in, tap AI Analyze and get your Progress Report: body-fat range, what changed, fat or muscle, and whether to cut or bulk. On iPhone, iPad and Android, with no account. Your photos stay on your phone.

FAQ

## Frequently asked questions

**How much protein do I need to build muscle?**

About 1.6 g per kg of bodyweight a day (0.7 g per lb), up to 2.2 g/kg. More than that doesn’t add more muscle for most people.

**How much protein should I eat on Ozempic?**

Many clinicians suggest at least 1.2 g per kg of a healthy reference weight, with strength training. Ask your prescriber for your target.

**How much protein can you absorb in one meal?**

You absorb all of it; muscle building per meal levels off around 0.4 g/kg, which is why spreading protein over 3–5 meals is a common tip.

**Is too much protein bad for you?**

For healthy people, intakes up to about 2.2 g/kg are considered safe. If you have kidney disease, ask your doctor.

## More free tools

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ProgressLens is an AI progress photo app for iPhone, iPad and Android that turns your check-in photos and tape measurements into a Progress Report: your body-fat range, what changed, whether you are losing fat or muscle, and whether to cut, lean bulk, recomp or maintain.
App Store: https://apps.apple.com/app/progresslens/id6806300575
Google Play: https://play.google.com/store/apps/details?id=app.progresslens