Guide
How the protein calculator works
Your target is grams of protein per kilogram of body weight, set by your goal. Here is each step, worked for the example: a woman, 38, 5 ft 5 in, 172 lb.
1. Pick grams per kg for your goal
The calculator uses the ranges in the ISSN position stand on protein and exercise (Jäger et al., 2017). To lose weight, it starts at 1.6 g per kg, in a range of 1.2 to 2.0. Losing fat while you build muscle starts at 2.0, building muscle at 1.8, and keeping your weight at 1.2.
Weight172 lb ÷ 2.2046 = 78 kg
Protein1.6 g × 78 kg = 124.8 g
Example125 g a day, rounded to the nearest 5 g
2. Use the right weight
From a BMI of 30, the calculator uses the weight at a BMI of 25 for your height. Your weight now would set a target higher than your muscle needs. If you turn on Base my target on my goal weight, it uses your goal weight instead.
3. Adjust for training and age
Strength training 1 to 2 days a week adds 0.2 g per kg, and 3 or more days adds 0.4, never past the top of the range. At 65 or over, the range never starts below 1.2 g per kg (PROT-AGE, Bauer et al., 2013), because older muscle needs more protein to respond.
4. Why grams, not a % of calories
Muscle needs a set amount of protein, whatever you eat in total. A % of calories falls when you eat less, just when you need protein most. The macro calculator for weight loss sets protein in grams first, then fills the rest with carbs and fat.
Do you need 1 gram per pound?
The gym rule says eat 1 g of protein for every pound you weigh. That is 2.2 g per kg, the very top of the range used in the research. For most people losing weight, it is more than they need.
1 g per lb172 lb × 1 g = 172 g
Calculator1.6 g × 78 kg = 125 g
Difference47 g a day above her target, and above the top of her range (155 g)
Extra protein above your range is not harmful for most healthy people, but it adds calories and crowds out fiber-rich foods. If you train hard while you lose fat, the calculator already moves you up: to 155 g for the example.
Why protein matters when you're losing weight
It keeps you fuller. Protein is the most filling of the three macronutrients. Meals with more of it help you eat less without feeling hungry, which makes a calorie deficit easier to keep.
It helps you keep muscle. In a deficit, your body can break down muscle as well as fat. Enough protein, with strength training, protects your lean mass, so more of what you lose is fat.
It costs more to digest. Your body uses about 20 to 30% of protein's calories to digest it, against 5 to 10% for carbs and 0 to 3% for fat. It is a small help on top of your calorie deficit.
For recovery and body composition, Olive also offers a Metabolic and Cellular Optimization protocol.
High-protein foods and how much protein they have
Animal foods pack the most protein per serving, and beans, lentils and soy close the gap for plant-based eaters.
| Food | Serving | Protein |
|---|---|---|
| Chicken breast, cooked | 4 oz (113 g) | 35 g |
| Salmon, cooked | 4 oz (113 g) | 25 g |
| Tuna, canned in water | 3 oz (85 g) | 22 g |
| Shrimp, cooked | 3 oz (85 g) | 20 g |
| Eggs, large | 2 eggs | 13 g |
| Greek yogurt, plain nonfat | 1 cup (227 g) | 23 g |
| Cottage cheese, 2% | 1 cup (226 g) | 24 g |
| Firm tofu | ½ cup (126 g) | 20 g |
| Lentils, cooked | 1 cup (198 g) | 18 g |
| Edamame, shelled | 1 cup (155 g) | 18 g |
Values from USDA FoodData Central, rounded to the nearest gram.
Scan foods with the Olive app to check what's in them before you buy.
When hunger makes protein hard
Getting enough protein is easier when you're not fighting hunger all day. GLP-1 treatment works on appetite itself, and protein helps you keep muscle while you lose weight.
- 14.9%
- Average weight loss at 68 weeks on semaglutide 2.4 mg. STEP 1, Wilding et al., NEJM 2021.
- 20.9%
- Average weight loss at 72 weeks on tirzepatide 15 mg. SURMOUNT-1, Jastreboff et al., NEJM 2022.
Both trials paired the medicine with diet and activity changes. Results vary.
Results vary, and a licensed clinician decides if treatment is right for you.
Compounded medications are tailored to a patient's needs and are not reviewed or approved by the FDA for safety or effectiveness. Prescription required. Eligibility, prescribing, and dosing are determined individually by a licensed clinician based on your medical history. Treatment is not appropriate for everyone. Results vary.