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Protein, fiber and water calculator
How much protein, fiber and water should I aim for on a GLP-1?
Plenish's starting goals are protein at 1.2 to 1.6 grams per kilogram of body weight depending on activity, a fixed 30 grams of fiber, and about 30 ml of water per kilogram, with weight above a BMI of 35 counted at 40%. Your provider or dietitian may set different targets. Enter your details to see all three.
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Enter an age of 18 or over, your height and your weight.
How it's calculated
- Reference weight. Your weight, except that above a BMI of 35 each extra pound counts at 40%, so very high body weight doesn't push goals unrealistically high.
- Protein. 1.2 g per kg of reference weight if sedentary, 1.4 g if lightly active, 1.5 g if active and 1.6 g if very active, kept between 20% and 35% of an estimated daily calorie need (Mifflin–St Jeor × activity, minus a 1 lb-a-week deficit, never below 1,200 kcal for women or 1,500 for men).
- Fiber. A fixed 30 g a day to start, which you can change in the app.
- Water. 30 ml per kg of reference weight, shown in ounces or liters.
Example: for a 45-year-old woman, 5 ft 5 in, 210 lb, lightly active, Plenish starts at 133 g of protein, 30 g of fiber and 97 oz of water a day. These are the same formulas as the app's Daily Goals screen, where you can change any goal.
Track it every day
Plenish sets these goals for you
Answer a few questions and Plenish fills in the same goals, then counts down what's left each day as you log food, water and your shots.
Questions
Why 30 g of fiber?
It's a round starting point within the adult intakes commonly recommended in the US, which run from about 25 g for women to 38 g for men. You can change it in the app.
Why doesn't Plenish set a calorie goal first?
On a GLP-1 many people eat less without trying, so Plenish puts protein, fiber and water first. A calorie estimate is used behind the scenes only to keep the protein goal in proportion.
Can I change these goals in the app?
Yes. Edit any goal on the Daily Goals screen; Re-Calculate brings back the formula's numbers.
Is this medical advice?
No. These are starting goals from published formulas, not a prescription. Follow your healthcare provider's or dietitian's guidance.