How much protein do I need?
Getting enough protein matters more when you're eating less. Enter your height and weight to get a daily target, and see what it looks like in real food.
Enter your height and weight.
How this works
Many dietitians suggest roughly 1.0 to 1.5g of protein per kilo of body weight a day for adults eating less than usual. For people with a higher BMI, they usually base it on a healthy reference weight rather than current weight, so the number doesn't get unrealistically high.
This calculator uses 1.2g per kilo of your weight, or of the weight you'd be at a BMI of 25 if that's lower, and keeps the result between 60 and 120g a day. It's the same rule our meal plans use.
Making the number reachable
- Split it across four to six small meals and snacks.
- Eat the protein part of each plate first.
- Drink some of it: a glass of milk is 9g, a skyr smoothie about 18g.
- Keep easy protein in the fridge. See our high-protein snacks list.
Who should check first
If you have kidney disease, are pregnant or breastfeeding, or have been given a protein target by your own doctor or dietitian, follow their advice instead. This is general information, not medical advice.
Questions people ask
How much protein do I need a day on Mounjaro?
Many people need roughly 60 to 100g a day. A common guide is about 1.0 to 1.5g per kilo of a healthy reference weight. Use the calculator on this page for a personal number.
Why is protein important on GLP-1 medication?
When you eat much less, getting enough protein helps you keep your strength and feel better day to day, so it's worth putting first at every meal.
Can I eat too much protein?
For most healthy adults, the amounts here are well within normal ranges. If you have kidney disease, ask your doctor before increasing protein.
Read next
NewHigh-protein snacks from UK supermarketsThe best high-protein snacks you can buy at Tesco, Sainsbury's, Aldi, Lidl and other UK supermarkets, with typical protein per pot or pack.
NewWhat to eat on Mounjaro or WegovyA practical UK guide to eating on GLP-1 medication: protein first, small and often, gentle foods for dose day, and a sample day of meals with protein counts.
NewA free 7-day GLP-1 meal planA free 7-day high-protein meal plan for Mounjaro, Wegovy or Ozempic, built around your weekly dose day, with small UK supermarket meals and protein for each day.General food information for adults, not medical advice. Always follow your prescriber's advice about your medication, and speak to your GP, pharmacist or a dietitian about health concerns. Mounjaro, Wegovy and Ozempic are trademarks of their owners; Little & Often isn't connected to them.