GLP-1 Protein and Fibre Calculator
Daily protein and fibre targets sized for smaller appetites, with a per-meal split.
Updated October 2026
General nutrition information, not medical advice. Ask your prescriber or a registered dietitian what fits you. Nothing here tells you what to do about a medicine.
Your protein and fibre targets
Example: 90 kg, 1,400 kcal, 5 small meals.
Protein is sized from your current weight of 90.0 kg. Spread across 5 small meals, that is about 25 g of protein each.
Raise fibre gradually and drink fluids with it. Very high fibre in one go can be uncomfortable when you eat little.
Ask your prescriber or a dietitian before changing how you eat.
Joint advisory, AJCN 2025 (PMC12264624)
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Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Some people eat much less than before, for example while using a GLP-1 medication. When the total amount of food is small, every meal has to do more work, and two things are easy to fall short on: protein and fibre. This calculator turns your weight, a usual day's calories and the number of small meals you eat into a daily protein range, a per-meal figure and a fibre target. It is general nutrition information. It says nothing about your medicine, and it never replaces your prescriber or a dietitian.
The protein range follows a 2025 joint advisory from four US nutrition and obesity societies (ACLM, ASN, OMA and TOS) in the American Journal of Clinical Nutrition, which suggests 1.2 to 1.6 g of protein per kilogram of body weight a day during weight reduction. The advisory is a synthesis of guidelines and expert opinion, not trials in people on these medicines, and the calculator says so. It uses the midpoint, 1.4 g per kilogram, as the target, and holds it between 60 and 150 g, never above 2.0 g per kilogram of your current weight and never above 40% of the calories you actually eat. If you enter a goal weight that is lower than your weight and not in the underweight range, the range is sized from the goal weight, in line with the advisory's easier absolute reference of 80 to 120 g a day.
If you have kidney disease or another kidney condition, more protein is not a given. Tick the kidney box and the calculator keeps protein at the general 0.8 g per kilogram instead of raising it, and the page asks you to talk to your clinician. There is no number at all for under-18s or during pregnancy and breastfeeding.
Fibre is sized from calories. The usual basis for adequate-intake figures is 14 g per 1,000 kcal, and the calculator holds the result between 20 and 30 g so that it stays gentle when you eat little. Raise fibre gradually and drink fluids with it, because a big jump when appetite is small can be uncomfortable. The water calculator on this site gives a daily drinks goal to go with it.
The per-meal figure divides the daily target across 3 to 6 small meals. Share the link or download the card to bring the numbers to your dietitian, or embed the calculator on your own site with the snippet further down this page. Nothing you enter is stored.
How the calculation works
- Protein range = reference weight x 1.2 to 1.6 g/kg, target = x 1.4 g/kg. The reference weight is your goal weight when it is below your weight and not under BMI 18.5 (height needed), otherwise your current weight.
- Caps: 60 to 150 g a day, 2.0 g/kg of current weight and 40% of calories. A listed kidney condition keeps protein at 0.8 g/kg. Calories below 1,200 (women) or 1,500 (men) are sized as if at that floor.
- Fibre = calories x 14 g per 1,000 kcal, held between 20 and 30 g. Per small meal = the daily protein target divided by the number of meals you choose.
GLP-1 protein and fibre worked example
Take a 45-year-old woman who weighs 90 kg and eats about 1,400 kcal on a typical day, in 5 small meals. 1.4 g per kilogram gives 126 g as the target. The range is 108 to 140 g: 1.2 x 90 = 108 g at the low end, and at the high end 1.6 x 90 = 144 g is held at 140 g because protein may not exceed 40% of 1,400 kcal (1,400 x 0.4 / 4 = 140 g). Across 5 meals the target is about 25 g each.
Her fibre target starts from 1,400 x 14 / 1,000 = 19.6 g, which is below the 20 g floor, so it is held at 20 g. For a 50-year-old man who weighs 100 kg, has a goal weight of 80 kg at 170 cm (BMI 27.7, not underweight) and eats about 1,800 kcal, protein is sized from 80 kg: 96 to 128 g with a target of 112 g, 22 g across 5 meals, and fibre 25 g.
With the kidney box ticked, the first woman's protein stays at the general 0.8 g per kilogram, 72 g, instead of 126 g, and the page asks her to talk to her clinician. These are planning numbers for a conversation with a dietitian, not a prescription.
What to do with these numbers
Bring the numbers to your prescriber or a registered dietitian. They know your health, your medicines and your appetite, and they can say whether the range fits you. Nothing on this page tells you what to do about a medicine.
When appetite is small, put protein first in each small meal and keep portions simple. The what 30 g of protein looks like guide shows real portions, and the small-meals plan at your calorie level shows a whole day built around five small meals.
Add fibre gradually with fluids, and use the water calculator for a daily drinks goal. If you also train, the protein calculator shows the published ranges for lifting and for weight loss side by side.
Protein and fibre questions
How much protein a day when I am eating less?
A 2025 joint advisory suggests 1.2 to 1.6 g per kilogram of body weight a day during weight reduction, with 80 to 120 g a day as an easier absolute reference. This calculator uses 1.4 g per kilogram as the target and shows the range. It is general guidance, so check it with your prescriber or dietitian.
Why is the range capped at 150 g and at 40% of calories?
When you eat little, a high gram figure would take most of your calories and leave no room for anything else. So the target never exceeds 2.0 g per kilogram of current weight, never exceeds 150 g and never exceeds 40% of the calories you enter.
Is this medical advice?
No. It is general nutrition information based on a published advisory that is a synthesis of guidelines and expert opinion, not trials in people on these medicines. Ask your prescriber or a registered dietitian what fits you.
Why does it ask for a goal weight?
Some guidance sizes protein from the weight you are heading towards. If your goal weight is lower than your weight and not in the underweight range (it needs your height to check), the range is sized from it. Leave it empty to use your current weight.
Why 20 to 30 g of fibre?
The usual basis for adequate fibre intake is 14 g per 1,000 kcal. Because you are eating little, that would fall under 20 g, so the calculator holds the target between 20 and 30 g. Increase fibre gradually and drink fluids with it.
What if I have kidney disease?
Tick the kidney box. The calculator does not raise protein in that case and shows the general 0.8 g per kilogram instead. Ask your clinician what protein level is right for you before changing how you eat.
Can I use it if I am not taking a medication?
Yes. The targets suit anyone who eats small amounts and wants protein spread across small meals. The numbers do not depend on any medicine, and the calculator never asks about one.
Sources
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