Free tool
Protein calculator
Protein helps your body hold on to muscle, especially while you're losing weight. Enter your weight to see the general ranges that nutrition experts use as a starting point.
Please enter a weight between 90 and 900 lb (40–400 kg).
General protein ranges for your weight
🔒 Calculated on your device. Nothing you enter is saved or sent to Vita.
Good to know
- Strength training matters too. Experts say protein alone likely isn't enough to protect muscle. Pair it with regular resistance or strength training.
- Spread it out. Many people find it easier to get protein across meals and snacks than in one big serving, especially when appetite is lower.
- Your body weight isn't the whole story. Ranges based on total body weight can overestimate protein needs for people with higher body weight, so a dietitian or physician may use a different number for you.
- Check first if you have kidney disease or another condition that limits protein, and avoid very high intakes (2 g/kg a day or more) for long periods unless your physician recommends it.
Starting or already on a GLP-1? Your physician and care team can help you set protein and activity goals that fit your health and your schedule.
Find my treatment →Try the BMI calculatorFor general education only; not medical advice. Ranges come from the 2025 joint advisory on nutritional priorities for GLP-1 therapy from the American College of Lifestyle Medicine, American Society for Nutrition, Obesity Medicine Association and The Obesity Society, and from the U.S. recommended dietary allowance for protein (0.8 g/kg/day). Talk with your physician or a registered dietitian before making major changes to your diet, especially if you have kidney or liver disease or are pregnant or breastfeeding. Treatment through Vita requires an evaluation by an independent, licensed physician and is prescribed only if medically appropriate. See our Important Safety Information.