Step 1 -- Your details

Your current weight

Enter your weight to calculate your personal protein target.

Your medication

Different medications affect protein needs differently.

Your activity level

Higher activity means higher protein needs to repair and preserve muscle.

Your goal

Your primary goal affects how much protein you need.

Your daily protein target

grams per day

Based on your weight, medication, and activity level

Per kg of body weight

g per kg

Per lb of body weight

g per lb

Muscle loss risk

without this target

How to hit your target -- per meal

Spread across your meals to trigger muscle protein synthesis at every sitting

3 Meals / Day

grams per meal

4 Meals / Day

grams per meal

5 Meals / Day

grams per meal

Leucine Threshold -- Your Most Important Number

2.5 - 3g of leucine per meal

Every single meal must contain at least 2.5g of leucine to switch on muscle protein synthesis. Below that threshold your body uses dietary protein for energy -- not muscle preservation -- regardless of how much total protein you eat. This is the single most important concept for GLP-1 users trying to protect lean mass.

Best Protein Sources for GLP-1 Users

Your Muscle Loss Risk Without Hitting This Target

Risk level--

GLP-1 Blueprint -- Lean Mass Protection

Important: These targets are estimates based on published research for GLP-1 medication users. Individual needs vary. Always consult your healthcare provider or a registered dietitian before making significant dietary changes.

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