Free tool
Protein calculator
Enough protein helps protect muscle, especially while losing weight. Get a daily range based on your weight and activity, with everyday Filipino foods.
About you
Enter your weight to see a daily protein range. Nothing you type leaves your device.
For general education only, not a diagnosis. Results don't replace advice from a licensed doctor or dietitian.
Why protein matters when losing weight
With any weight loss, including with medicines like tirzepatide, part of the weight lost is muscle. Eating enough protein, spread across your meals, and doing strength exercise help you keep more muscle and lose more fat. It's one of the lifestyle habits that make treatment work better. Why lifestyle still matters
How the ranges are set
- Mostly sitting: 0.8 to 1.0 g per kg (0.8 g is the standard adult minimum).
- Active: 1.0 to 1.3 g per kg.
- Losing weight: 1.2 to 1.5 g per kg, a range many dietitians use to help protect muscle.
- Strength training: 1.4 to 2.0 g per kg, in line with sports nutrition guidance.
- Age 65 and over: at least 1.0 to 1.2 g per kg, because muscle is harder to keep with age.
When to check with a professional
If you have kidney disease, don't increase your protein without your doctor's advice. If you have obesity, a dietitian may base your target on an adjusted body weight rather than your current weight, so your personal number may be lower than shown here.
More free tools
- BMI calculatorCheck your body-mass index on both the WHO and Asia-Pacific scales used in the Philippines.Open
- Waist-to-height ratioA simple check of belly fat: keep your waist to less than half your height.Open
- Eligibility checkA private check of the tirzepatide label and retatrutide trial criteria, with a PDF report for your doctor.Open