Enter your weight and pick a reference value in grams per kilogram. You get a daily total in grams and, if you like, a split across your meals.
Updated
A reference figure from published values, not a personal target and not medical advice. Kidney disease, pregnancy or a medication that lowers appetite can change what suits you.
If you enter pounds: weight (kg) = weight (lb) × 0.45359237.
protein (g/day) = weight (kg) × reference value (g/kg), shown rounded to a whole gram.
per meal (g) = daily total ÷ meals a day (meals rounded to a whole number) · per lb (g) = reference value × 0.45359237.
weight (kg) × 0.8 to weight (kg) × 2.0, the lowest and highest values offered in the list.
Each row was entered into this calculator and the result copied as shown.
| Entry | Daily total | Per meal | Per lb | At 0.8 to 2.0 g/kg |
|---|---|---|---|---|
| 60 kg · 0.8 g/kg · meals left blank | 48 g | – | 0.36 g | 48–120 g |
| 80 kg · 1.2 g/kg · 3 meals | 96 g | 32 g | 0.54 g | 64–160 g |
| 176 lb (79.8 kg) · 1.0 g/kg · 4 meals | 80 g | 20 g | 0.45 g | 64–160 g |
| 95 kg · 1.4 g/kg · 4 meals | 133 g | 33 g | 0.64 g | 76–190 g |
| Source | Who it is written for | g/kg per day |
|---|---|---|
| NASEM, Recommended Dietary Allowance [1] | Healthy adults | 0.8 |
| PROT-AGE Study Group [2] | Adults over 65 | 1.0 to 1.2 |
| ISSN position stand [3] | Adults who exercise | 1.4 to 2.0 |
Each value describes a group. None of them is a prescription for one person.
The result is published reference values applied to your weight. None of the three sources was written specifically for people taking a GLP-1 medication; the joint advisory [4] covers that setting and leaves the amount to the care team.
Everything is worked out by a script inside this page. The script makes no network requests, the page’s security policy (Content-Security-Policy with default-src none and no connect-src) would block them anyway, and nothing you type is stored, not even in your browser’s storage. Reload the page and the fields are empty again.
Next to each source below is what it supports on this page.
Mounjaro® is a trademark of Eli Lilly and Company. PepLabo is not affiliated with or endorsed by Eli Lilly and Company.
The calculator multiplies whatever weight you enter. The published values are written per kilogram of body weight [1][3] and do not settle which weight to use for people with a high body weight, so ask your clinician or dietitian.
Not automatically. The ISSN range was written for people who exercise [3] and PROT-AGE for adults over 65 [2]. What suits you depends on your health and your plan, so treat the result as a number to discuss rather than a goal.
A 2025 joint advisory from four US societies lists muscle and bone loss and nutrient deficiencies among the challenges of GLP-1 therapy, and names resistance training and an appropriate diet as ways to preserve muscle and bone [4].
Decreased appetite is listed among the most common adverse reactions in the Mounjaro® label [5]. The joint advisory calls navigating changed food preferences and preventing nutrient deficiencies a priority during treatment [4]. A dietitian can help you plan around it; this calculator cannot.
The PROT-AGE group concluded that people over 65 need more, and recommends an average of at least 1.0 to 1.2 g per kg a day to maintain lean mass and function [2]. That is why both ends of their range are in the list.
Yes. Switch the unit to lb and the calculator converts to kilograms (1 lb = 0.45359237 kg) before multiplying. The "per lb" line shows the same reference value per pound of body weight.
The daily total is divided by the number of meals you enter, rounded to a whole number of meals. Leave the field empty and the per-meal line stays blank.
Yes. Choose "My own value" and type the grams per kilogram your clinician or dietitian gave you. The calculator applies the same arithmetic.
Yes. PepLabo lets you log meals with protein, carbs, fat and fibre next to your doses, so you can see daily totals beside the rest of your routine.
Sources checked on
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