Where the numbers come from
Protein. The RDA for adults is 0.8 g per kg of body weight a day, the minimum to cover basic needs. When people eat much less, many dietitians aim higher to help keep muscle. Embera uses 1.4 g per kg as a general benchmark, the same number the app shows.
Fiber. 28 g a day is the Daily Value used on US nutrition labels, for a 2,000 calorie diet. The Dietary Guidelines for Americans set it at 14 g per 1,000 calories. Constipation is a common complaint on GLP-1 medications, and fiber with enough water is the usual first step people discuss with their prescriber.
Common foods, protein and fiber
| Food | Protein | Fiber |
|---|---|---|
| Plain nonfat Greek yogurt, 6 oz (170 g) | 17 g | 0 g |
| Chicken breast, cooked, 3 oz (85 g) | 26 g | 0 g |
| Canned tuna in water, 3 oz (85 g) | 20 g | 0 g |
| Eggs, 2 large | 12 g | 0 g |
| Cottage cheese, 1/2 cup | 12 g | 0 g |
| Lentils, cooked, 1/2 cup | 9 g | 8 g |
| Black beans, cooked, 1/2 cup | 7.5 g | 7.5 g |
| Rolled oats, 1/2 cup dry | 5 g | 4 g |
| Raspberries, 1 cup | 1.5 g | 8 g |
| Pear, 1 medium | 0.5 g | 5.5 g |
| Chia seeds, 1 tbsp | 2 g | 4 g |
Approximate values from USDA FoodData Central. Brands and recipes vary: check the label.
Making it easier with a small appetite
- Start meals with the protein, before the sides fill you up.
- Keep ready-to-eat options around: yogurt, cottage cheese, eggs, canned fish.
- Add fiber a little at a time, and drink water with it.
Last updated September 26, 2026.