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Free Weight Loss Tool

Protein Calculator

Estimate your daily protein targets to support weight loss, GLP-1 support, and lean mass protection.

  • ✓Personalized daily protein target
  • ✓Accounts for meal replacements
  • ✓Supports fullness, muscle, and metabolism
  • ✓Designed for GLP-1 plans and maintenance
Calculate Protein → 📅 Schedule a Call
🛡 Educational resource only. Not medical advice.

Your Information

lb
lb
This educational estimate adjusts slightly based on the needs of fat loss, appetite support, and maintenance.
This tool assumes each meal replacement contributes approximately 15 grams of protein.
🔒 Private estimate only. Adjust the inputs to see your personalized results. No data is stored.

Your Protein Target

Daily Protein Target
118 g
grams of protein per day
Whole-Food Protein Remaining
103 g
after meal replacements
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Protein helps protect muscle, improve fullness, and support results. Hitting the right target consistently is often more important than being perfect at every meal.

How To Use This Tool

Protein Targets Need Context.

This calculator is designed to help you understand protein targets, not replace your Ideal Protocol plan. Protein needs can change based on your program, appetite, goal weight, body composition, and coaching strategy.

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CORE Clients

Follow your assigned Ideal Protocol plan. CORE clients already have a structured protein system from their coach. Use this tool as education to better understand why your protein target matters.

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GLP-1 Clients

Low appetite does not mean low nutrition needs. This tool helps GLP-1 clients understand how much protein may be needed to support lean mass, energy, fullness, and better body composition.

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Maintenance

Keeping results requires structure. Maintenance clients can use this as a starting point for preserving lean mass, stabilizing hunger, and protecting long-term weight loss success.

Why Protein Matters

Protein is one of the most important nutrients for weight loss success.

Adequate protein supports fullness, preserves lean muscle, helps maintain metabolism, and improves strength and energy. The more consistent you are, the better your results.
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Preserve Muscle

Protein helps maintain lean mass while your body loses fat.

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Increase Fullness

Higher protein intake helps control appetite and reduce cravings.

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Support Metabolism

Protein has a higher thermic effect and supports daily energy.

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Better Weekly Results

Hitting protein targets leads to better scale and non-scale wins.

Common Questions

Protein Calculator FAQ

How was this protein target calculated?
This tool creates an educational estimate using your goal weight, selected program type, and a protein range designed to support fat loss, fullness, and lean mass protection. It is not a prescription and should not replace provider guidance.
What counts as a gram of protein?
A gram of protein comes from foods like chicken, fish, eggs, Greek yogurt, cottage cheese, lean beef, turkey, tofu, and approved meal replacements. Labels and portion sizes help you estimate how much protein you are actually getting.
Do protein needs change while using GLP-1 medications?
They can. Many people eating less on GLP-1 medications accidentally under-eat protein. That can make it harder to preserve lean mass and feel strong. This is one reason protein awareness matters so much during appetite support programs.
Should CORE clients use this calculator instead of their plan?
No. CORE clients should follow their assigned Ideal Protocol plan and coach instructions. This calculator is for education and context. Your coach can help personalize your protein structure based on your weekly progress and body composition results.
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Want Personalized Guidance?

Our coaches can help you set the right targets, build a plan that fits your lifestyle, and stay accountable every step of the way.

Book a 10-Minute Call →
✅ No pressure. Just answers.