Slym Wellness Protein Intake Calculator
Find your optimal daily protein based on your goal. Use the Quick method by body weight, or the Advanced method with Lean Body Mass for muscle preservation.
Daily Target (range)
Per-Meal Target
Weekly Protein
Why Understanding Your Protein Intake Matters at Slym Wellness Clinic
At Slym Wellness, we take a holistic approach to health, weaving together data, clinical insight, and personalized care. Knowing your individual protein target helps our providers design plans that support:
Muscle preservation and recovery
Metabolic stability and energy balance
Appetite regulation and satiety
Hormonal support and lean body composition
Our goal isn’t just “eat more protein,” it’s integrating protein intelligently into your plan—aligned with nutrition, hormones, movement, and medication support like GLP-1 therapy.
Understand Your Protein Needs
IMPORTANT DISCLAIMER: This calculator is for educational purposes only and does not determine eligibility for medical treatment. A licensed healthcare provider must review your complete health history before recommending changes.
Protein is the building block of lean tissue, enzymes, and nearly every cellular process. Especially during changes in diet, weight, or therapy, ensuring adequate protein helps protect muscle, support metabolic rate, and maintain recovery capacity.
Our free Protein Intake Calculator gives you personalized targets in three views:
A daily range (low–high)
A midpoint target
Per-meal amounts (for 3 or 4 meals/day)
Weekly total (7 × midpoint)
Choose from two modes:
Quick: By Body Weight
Enter your weight in pounds and choose your goal. We’ll use evidence-based ranges:Fat loss / GLP-1 support: 1.6–2.2 g/kg
Maintenance: 1.4–1.8 g/kg
Muscle gain: 1.8–2.4 g/kg
Advanced: By Lean Body Mass
If you know your lean mass (from our LBM calculator), input it in pounds. We use 2.2–3.0 g/kg of LBM to fine-tune your protein target for muscle preservation and performance.
Once you submit, you’ll see your:
Daily range (grams per day)
Midpoint target
Per-meal targets for 3 and 4 meals
Weekly protein goal
Here’s how to use your protein target in real life:
Distribute your midpoint protein across 3 or 4 meals to hit even spacing.
Pair protein with fiber, vegetables, and healthy fats to support fullness and blood-sugar balance.
On training or cardio days, try to have 1 higher protein meal (25–40 g or more) within a reasonable window.
Reassess your protein needs any time your weight, training frequency, or goals change.
Protein isn’t just a number—it’s a tool to guide smart, sustainable nutrition that supports your body through change.
Take Action with Slym Wellness Clinic
Your protein target is the foundation of how your body rebuilds and holds lean tissue.
At Slym Wellness, we use it to customize your nutrition, hormone plans, and movement strategy so you build or preserve strength, metabolism, and confidence as you progress.
Frequently Asked Questions (FAQ)
A: For body-weight mode, we use goal-based g/kg ranges (1.6–2.2, 1.4–1.8, 1.8–2.4). For lean-mass mode, we target 2.2–3.0 g/kg LBM to prioritize muscle preservation.
A: Use lean-mass mode if you know your LBM (from our LBM calculator). Otherwise, body-weight mode is a reliable starting point.
A: Often yes. Appetite suppression can make hitting protein harder, so we lean toward the upper end of ranges to protect lean mass.
A: Yes. Many find 3 or 4 meals easiest for distribution and digestion. The calculator shows both for flexibility.
A: For healthy individuals, the ranges used here are usually safe. Always review kidney function and personal health factors with your provider.
A: Yes! Slym Wellness Clinic is proud to have a board-certified Registered Dietitian Nutritionist, Julia Leone, RDN, on staff. Julia provides evidence-based nutrition guidance for patients of all backgrounds — including those using GLP-1 medications, hormone therapy, or simply looking to improve their relationship with food.
Her approach focuses on realistic, sustainable nutrition habits that complement your medical treatment plan. Whether you’re navigating appetite changes on semaglutide or aiming to rebuild lean muscle after weight loss, Julia designs strategies that are science-driven, personalized, and results-oriented.
A: No. Nutrition services at Slym Wellness are open to everyone, not just current medical patients. You can book a standalone appointment with Julia for nutritional counseling, meal planning, or lifestyle support. Many patients also choose to work with her alongside their medical provider for a fully integrated approach to health and wellness.
A: Patients using GLP-1s often experience changes in appetite, taste, and digestion. Julia helps you build balanced meal plans that prioritize protein, hydration, and micronutrient intake while staying aligned with your calorie and metabolic needs. Her guidance is designed to prevent muscle loss, improve gut health, and make eating on GLP-1s enjoyable and sustainable.
A: Slym Wellness offers customized nutrition programs tailored to your goals — whether you want to lose fat, improve energy, support hormonal balance, or optimize athletic performance. Each plan combines clinical data, body composition analysis, and real-world flexibility to help you make lasting progress without restriction or burnout.
A: You can book directly through our Slym Wellness scheduling portal or request a consultation through your provider. Many patients meet with Julia virtually for convenience.
Important Medical Disclaimer
This Protein Intake Calculator is for educational and informational purposes only.
It provides general estimates and does not replace medical evaluation or personalized dietary planning. Results may vary based on individual physiology.
Always consult your licensed Slym Wellness provider before making changes to your diet, exercise, or supplementation—especially if you are using medications like GLP-1s or have preexisting health conditions. This tool does not establish a provider-patient relationship.