Macro Calculator
Weight Loss and GLP-1
Get your daily protein, carb, and fat targets, weighted to protect lean muscle while you lose weight.
Macro Calculator
Your daily protein, carb, and fat targets, weighted to protect lean muscle while you lose weight.
Your details
Protein is easier to hit with less hunger
AHC physicians build GLP-1 protocols that quiet appetite so your macro targets get easier to keep. Compounded semaglutide from $129/month. Tirzepatide from $169/month.
Begin your free evaluationEducational estimate only, based on the Mifflin-St Jeor formula. Individual needs vary. This tool does not provide medical advice. Consult a licensed provider before changing your diet or treatment.
Understanding Protein & Macros
Discover why protein matters, how macronutrients affect your progress, and the daily protein target that supports healthy, sustainable weight loss on GLP-1 medications.
What macros are, and why they matter on a GLP-1
Macros are the three nutrients that make up every calorie you eat: protein, carbohydrates, and fat. The macro calculator above turns your body details and your goal into a daily target for each one. On a GLP-1 medication like semaglutide or tirzepatide, hitting those targets matters more than usual, because eating less overall makes it easy to come up short on protein without noticing.
Why Protein Comes First for Weight Loss
When you lose weight quickly, some of the loss can come from muscle rather than fat. Protein is the single most effective way to protect lean muscle while you are in a calorie deficit. It also keeps you full for longer and takes more energy to digest than carbs or fat. That is why this calculator weights protein higher on the weight-loss goal, so your plan holds onto muscle that keeps metabolism strong.
How much protein should you aim for?
A common clinical target is 1.2 to 1.6 grams of protein per kilogram of body weight per day, spread across your meals to support muscle preservation and recovery. Your result above already builds this in. The bigger challenge on a GLP-1 is appetite, since smaller meals make it harder to reach the number. Front-loading protein earlier in the day usually helps you meet your daily target consistently.
Medical Disclaimer: This tool provides estimates for informational purposes only and does not constitute medical advice. Results are based on published formulas and clinical reference data, and individual results vary. Compounded semaglutide and tirzepatide are not FDA-approved finished drug products. All prescriptions at Alternate Health Club are issued by independently licensed U.S. healthcare providers following individual patient evaluations. Consult a licensed healthcare provider before starting, changing, or stopping any treatment.
Also try: Body Fat Calculator · TDEE Calculator · BMI Calculator · Weight Loss Calculator
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Waist-to-Height Ratio Risk Categories
Based on BMC Medicine 2014 systematic review and U.S. Marine Corps 2026 fitness standards.
Food | Serving | Protein |
|---|---|---|
Greek yogurt (plain) | 1 cup | ~23 g |
Chicken breast | 4 oz | ~26 g |
Eggs | 2 large | ~12 g |
Cottage cheese | 1 cup | ~24 g |
Lentils | 1 cup cooked | ~18 g |
Whey or protein shake | 1 scoop | ~20 to 25 g |
How to hit your macros without tracking every gram consistently
- Build each plate around a palm-sized protein first, then add vegetables and a smaller portion of carbs.
- Keep a fast protein option on hand, such as Greek yogurt or a shake, for days when appetite is low.
- Eat protein before carbs at a meal, which also softens the post-meal blood sugar spike.
- Drink water through the day, since GLP-1 medications can blunt thirst as well as hunger.
Macros work best alongside your weight-loss & GLP-1 medication
A GLP-1 makes the calorie side easier by quieting appetite, while your macro targets protect muscle and energy on the way down. The two work together. If you want that support, AHC physicians build personalized protocols with compounded semaglutide from $129 a month and compounded tirzepatide from $169 a month, all online.
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FAQs — Macro Calculator
What are macros?
Macros, short for macronutrients, are protein, carbohydrates, and fat. They are the three nutrients that supply calories, and balancing them supports muscle, energy, and fullness while you lose weight.