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GLP-1 protein calculator
How much protein should I eat on a GLP-1?
There's no single number for everyone, and your provider or a dietitian can set yours. Plenish starts from a common approach: 1.2 to 1.6 grams of protein per kilogram of body weight, depending on how active you are, with weight above a BMI of 35 counted at 40%. Enter your details to see the number.
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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).
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 does weight above a BMI of 35 count at 40%?
So that very high body weight doesn't push the protein goal unrealistically high. It's an adjusted-weight approach; your provider or dietitian may use a different one.
Why is protein kept between 20% and 35% of calories?
It keeps the goal in proportion to an estimated calorie need, so it never ends up tiny or out of reach. For most people the per-kilogram number already falls inside that range.
Can I change my protein goal in the app?
Yes. Plenish's Daily Goals screen lets you edit protein, fiber and water, and Re-Calculate brings back the formula's numbers.
Is this medical advice?
No. It's a starting goal from a published formula, not a prescription. Follow your healthcare provider's or dietitian's guidance.