Protein Calculator — Your Daily Protein Target

🥩 Protein Calculator

Critical when you’re eating less than usual. A smaller appetite means you must be intentional about protein — or risk losing muscle, not just fat.

Weight

Activity Level

Goal

Sources: Stokes T et al. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. | Morton RW et al. (2018). ISSN position stand: protein and exercise. J Int Soc Sports Nutr.

Got your protein number? Here’s what to do next

Use the other free calculators to fill in the rest of your daily plan. No sign-up needed.

Calorie / TDEE
Your daily energy needs Water intake
Daily hydration goal BMI
Where you stand today Supply tracker
Track your supply

See the Complete Toolkit Get free weekly GLP-1 tips

Independent information, not medical advice. Check your targets with your prescriber.

💧 Water Intake Calculator

Hydration matters more when you’re eating less. Constipation is often worsened by inadequate fluid intake.

Weight

Climate / Environment

Exercise (minutes per day)

Reduced appetite / eating less?

Baseline formula: 0.5 oz per lb body weight (general clinical guideline). Additional fluid for exercise: +12 oz per 30 min activity. Source: National Academies of Sciences, Engineering, and Medicine. (2005). Dietary Reference Intakes for Water. Note: Individual needs vary — consult your provider.

Get the weekly GLP-1 update

Price drops, insurance and Medicare changes, and new research, in one short email a week. Free. Unsubscribe anytime.

We never share your email. See our privacy policy.

Medical disclaimer: Content on OnSemaglutide.com is for informational purposes only and is not medical advice. Talk with a licensed healthcare provider before starting, stopping or changing any medication. Read the full disclaimer.