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GLP-1 Protein Calculator

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Quick answer: Most people on a GLP-1 should aim for roughly 1.0–1.6 g of protein per kg of body weight a day (often 80–130 g), plus strength training, to protect muscle while losing fat. Enter your numbers for a personal daily and per-meal target.
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Why protein matters more on a GLP-1

GLP-1 medications cut appetite, so many people end up eating far less protein than before. Low protein plus fast weight loss is the main reason people lose muscle along with fat. The joint nutrition advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association and The Obesity Society (2025) lists adequate protein and strength training as priorities for everyone on GLP-1 therapy.

This calculator uses 1.0–1.6 g of protein per kg of body weight per day, scaled to how much you strength train, and uses your goal weight when you enter one. Many obesity specialists recommend a range like this; your clinician or dietitian may set a different target, especially if you have kidney disease.

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Common questions

How much protein should I eat on Ozempic, Wegovy or Zepbound?

A common target is about 1.0–1.6 g of protein per kg of body weight per day (roughly 0.45–0.7 g per pound), often calculated from goal weight. For most adults on a GLP-1 that lands between about 80 and 130 g a day. Your clinician may adjust it.

What if I can't eat that much?

Eat protein first at every meal, use protein shakes or Greek yogurt, and spread it over 3 to 4 smaller meals. If you are consistently far short, tell your prescriber, since dose and nutrition can be adjusted.

How do I know if I'm losing muscle?

The scale can't tell you. A DEXA body composition scan measures fat, lean mass and visceral fat separately, so you can compare scans every 8–12 weeks.

This tool is for general education only. It is not medical advice and cannot tell you whether a medication is right for you. Results vary widely from person to person. Talk with a licensed clinician before starting, stopping or changing any medication. Last reviewed October 27, 2026.