ParrotPalProtein calculator: how much protein do you need a day?
Put in your height and weight. You'll get one number, how to split it across your meals, and the everyday foods that add up to it.
Your protein
Each dayAdd up a day of food
Protein eachProtein target by height and weight
Grams of protein a day. Find your height down the side and your weight across the top. Once you've used the calculator, your box is outlined in green.
| Height | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg | 110 kg | 120 kg |
|---|---|---|---|---|---|---|---|
| 150 cm | 90 | 90 | 90 | 90 | 90 | 90 | 90 |
| 155 cm | 95 | 95 | 95 | 95 | 95 | 95 | 95 |
| 160 cm | 95 | 100 | 100 | 100 | 100 | 100 | 100 |
| 165 cm | 95 | 110 | 110 | 110 | 110 | 110 | 110 |
| 170 cm | 95 | 110 | 115 | 115 | 115 | 115 | 115 |
| 175 cm | 95 | 110 | 120 | 120 | 120 | 120 | 120 |
| 180 cm | 95 | 110 | 130 | 130 | 130 | 130 | 130 |
| 185 cm | 95 | 110 | 130 | 135 | 135 | 135 | 135 |
| 190 cm | 95 | 110 | 130 | 145 | 145 | 145 | 145 |
1.6 g per kg of body weight, counting weight only up to a healthy weight for your height (BMI 25), rounded to the nearest 5 g.
How the calculator works
- 1.6 g of protein per kg of body weight a day. Alongside strength training, a 2018 review of 49 trials (Morton and colleagues, British Journal of Sports Medicine) found the extra muscle from more protein levelled off at around this level. That's an average: some people do better on more, up to about 2.2 g per kg, so treat it as a target to reach rather than a ceiling.
- Only up to a healthy weight for your height. Protein needs follow lean mass, not fat, so above a healthy weight (BMI 25) we stop counting the extra kilos. Otherwise a heavier person would be told to eat far more than they need.
- The same maths as LeanShield. It's the protein target ParrotPal's LeanShield score uses, in the app and in the free LeanShield check.
- Higher than the UK reference intake, on purpose. The UK's reference nutrient intake for adults, 0.75 g per kg, is set to prevent deficiency. It isn't designed to protect muscle while you eat less.
- Spread it out. About 25 to 30 g at each of three meals plus a snack, or four smaller sittings on a GLP-1.
What 25 to 30 g of protein looks like
100 g of cooked chicken breast (about 30 g). A tin of tuna in spring water (about 26 g). Firm tofu, 150 g (about 19 g). A 170 g pot of 0% Greek yogurt (about 17 g) with two boiled eggs on the side (about 13 g). A protein shake (about 20 g) and a 300 ml glass of milk (about 11 g). Counts are approximate; brands vary, so check the label.
Now put it on a plate
Both meal plans land at about 85 to 105 g a day and show your number against every day.
Mounjaro meal plan Wegovy meal plan Free LeanShield scoreQuestions people ask
How much protein do I need a day?
For most adults who are losing weight or want to keep their muscle, a useful target is about 1.6 g of protein per kg of body weight a day, counting your weight only up to a healthy weight for your height. The UK's reference intake for adults, 0.75 g per kg, is set to prevent deficiency, not to protect muscle while you lose weight.
How much protein do I need to build muscle?
Alongside strength training, a 2018 review of 49 trials (Morton and colleagues, British Journal of Sports Medicine) found the extra muscle from more protein levelled off at around 1.6 g per kg of body weight a day. That's an average: some people do better on more, up to about 2.2 g per kg, so treat it as a target to reach rather than a ceiling. Strength work matters as much as the protein.
How much protein should I eat to lose weight?
Use the same target. When you eat less, protein and strength training are what help you keep muscle, so the weight you lose is more of it fat.
How much protein should I eat on Mounjaro?
The target is the same, but a smaller appetite makes it harder to reach, so split it across four smaller sittings and eat the protein part of each plate first. Your prescriber or a dietitian can set a target that fits you. Our 7-day Mounjaro meal plan shows what that looks like.
Is too much protein bad for you?
For most healthy adults these amounts are well within what is considered safe. If you have kidney disease or another medical condition, ask your GP before raising your protein.
How much protein should I eat per meal?
A practical habit is roughly 25 to 30 g at each of three meals, plus a small protein snack. On a smaller appetite, four smaller sittings of about 20 to 25 g work better.
Also from ParrotPal
Please read. This calculator gives general information, not medical advice. If you're pregnant, under 18, on a GLP-1 medicine, or have kidney disease or another medical condition, talk to your GP, prescriber or dietitian before changing what you eat. Published 1 October 2026.
Mounjaro® is a registered trademark of Eli Lilly and Company, and Wegovy® of Novo Nordisk. ParrotPal isn't affiliated with or endorsed by either company. LeanShield™ is ParrotPal's muscle protection score: it rates the habits linked to protecting muscle, is not a medical device and doesn't measure muscle.