OstinProtein goal calculator
A daily protein target while losing weight on a GLP-1.
A general guide, not medical advice. If you have kidney disease or another condition that limits protein, or a dietitian has given you a target, follow their advice.
Why protein matters on a GLP-1
When you eat much less, the body can lose muscle along with fat. Getting enough protein, along with some strength training, helps keep muscle while the weight comes off. With a smaller appetite it's easy to fall short without noticing.
How the goal is worked out
A common target while losing weight is about 1.2 g of protein per kg a day, often based on goal weight rather than current weight, with a range of roughly 1.0–1.6 g/kg. This calculator uses your goal weight if you enter one, and rounds to the nearest 5 g.
Getting enough with a small appetite
- Eat the protein part of a meal first.
- Spread it out: 25–35 g at each meal is easier than one large serving.
- Lean on easy options: Greek yogurt, cottage cheese, eggs, fish, chicken, tofu, protein shakes.
- Drink plenty of water; dehydration makes nausea worse.
Let your iPhone keep track
Ostin tracks your shots, dose steps, supply, protein and site rotation, and reminds you on shot day. No account, no subscription.
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More tools: Units to mg · Vial calculator · Site rotation