Protein Calculator
This protein calculator is designed to help you estimate how much protein you need based on factors like your weight, activity level, and goals. A protein-rich diet can help with weight loss. Start a consultation to see if Weight Loss by Hims is right for you.
The Protein Calculator is only an estimate of the optimal daily protein intake based upon factors, including activity level, height, and weight loss goals. The calculator may not accurately reflect the optimal protein intake of individuals of a specific race/ethnic group, those with high muscle mass, pregnant women, children, the elderly, or those with specific health conditions. The calculator should not be used as a sole diagnostic tool.
The calculator does not determine eligibility for any weight loss medications or treatments provided via the Hims/Hers platform. Consultation with a healthcare provider is required to assess suitability for any medical treatment based on individual health and medical history.
Overview
The importance of protein
Protein is a macronutrient that works alongside carbohydrates and fats to fuel your body. Protein isn’t just a food, it’s an essential building block for your body’s cells. Protein helps you build and maintain muscle. It supports healthy weight loss by helping you feel full longer. It even helps regulate hormones and protect against infections.
Daily protein intake
The average adult should get about 10 to 35 percent of their calories from protein. If you want to maintain a high-protein diet, you should aim to get around 30 percent of your calories from protein.
The following factors also affect how much protein you need:
Activity level: If you regularly do high-intensity sports or exercise you likely need more protein, especially if you’re trying to build muscle.
Age: Your protein needs increase as you get older to offset losing muscle mass.
Pregnancy or breastfeeding: Your protein needs go up because your body is providing nutrients for another person.
Liver or kidney disease: If you have either, you may need to decrease your protein intake.
Protein and weight loss
Prioritizing protein is key for reaching your weight loss goals. Protein helps you feel full longer, which helps you eat less throughout the day. Increasing your protein intake also helps you maintain lean muscle mass while you lose weight. You may also need to cut back on carbohydrates and fats to compensate for your increased protein intake and maintain a calorie deficit.
Keep in mind that healthy and sustainable weight loss requires more than protein. You’ll also need to prioritize exercise, nutrition, hydration, and sleep.
Learn more about protein for weight loss
Protein needs when taking semaglutide
GLP-1 medications for weight loss, like semaglutide, help regulate appetite and cravings to promote weight loss. But rapid weight loss can cause you to lose lean muscle mass too. Increased protein intake and resistance training are especially important for people taking GLP-1s. These approaches may help support muscle retention, reduce blood pressure, and regulate blood sugar levels.
Looking for a GLP-1 diet plan?
How to get 100 grams of protein a day
Try the following tips for increasing your daily protein intake:
Add a fist-sized portion of protein to every meal
Incorporate high-protein snacks throughout the day
Add meal replacement bars or shakes for busy days
Keep high-protein snacks available, like boiled eggs, string cheese, meat jerky, or canned tuna
Try high-protein meal replacements
Doctor-recommended protein bars and shakes meant to work hand in hand with weight loss medication.
Unlock your free meal plan for weight loss support
A week’s worth of recipes from registered dietitians.