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

💡 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.