GLP-1 Protein Calculator - Protein Tracker for GLP-1 Users

Your Information

Sex at birth (used by the standard BMR and ideal-weight formulas)

Male Female

Age

Units

Imperial (ft / lbs) Metric (cm / kg)

Height

Current Weight (lbs)

GLP-1 Medication

Treatment Phase

Activity Level

0 g/day

Your Daily Protein Target

Per Meal (3 meals)

Per Snack (2 snacks)

Calorie Target

Min Calories

Ready-made protein options Protein per serving for each. Run the calculator above to see what each covers of your target. Tap + to build a list — nothing leaves this page until you are ready.

Or make it. Four whole meals with the protein counted, each with the ingredients ready to add to the same list. Browse the dishes →

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💡 GLP-1 Tip: Start with protein at each meal to maintain muscle mass while losing weight.

🥩 High-Protein Foods Database

Affiliate disclosure: some product links below are Amazon affiliate links. If you buy through one we may earn a small commission at no extra cost to you. This never affects which foods we list. For a fuller everyday food guide, see high-protein foods for GLP-1 users.

🥩 Lean Meats & Fish (30g+ protein per serving)

Chicken Breast

4 oz (113g)

35g

Salmon

4 oz (113g)

23g

Ground Turkey (93% lean)

4 oz (113g)

22g

Tuna (canned)

1 can (5 oz)

26g

🥚 Dairy & Eggs (20-30g protein per serving)

Greek Yogurt (plain)

1 cup (227g)

20g

Cottage Cheese

1 cup (226g)

25g

Egg Whites

6 large

21g

Whole Eggs

3 large

18g

🌱 Plant-Based Proteins (15-25g protein per serving)

Firm Tofu

1/2 block (170g)

15g

Tempeh

4 oz (113g)

20g

Lentils (cooked)

1 cup (198g)

18g

Chickpeas (cooked)

1 cup (164g)

15g

🥤 Protein Powders & Bars (20-30g protein per serving)

Whey Protein Powder

1 scoop

Buy on Amazon →

25g

Quest Protein Bars

1 bar

Buy on Amazon →

20g

Fairlife Core Power

14oz bottle

Buy on Amazon →

26g

Premier Protein Shakes

11.5oz bottle

Buy on Amazon →

30g

💰 Affiliate Disclosure: Some product links are Amazon affiliate links. We earn a small commission at no extra cost to you. This helps support the free tools we provide.