GLP-1 Protein Calculator

Calculate daily and per-meal protein targets for lean muscle preservation while on GLP-1 medication, based on goal weight and activity level using clinical protein-range guidance.

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Target / goal weight

Use your goal weight, or current weight if you don't have a goal yet.

120–135 g

Daily protein

128 g

Daily midpoint

40–45 g

Per meal (3/day)

1.6–1.8 g/kg

Target multiplier

Daily protein range120–135 g
Per-meal target (3 meals)40–45 g
Target body weight used75 kg
Activity levelModerate (3–5 days/week)
Multiplier (g / kg goal weight)1.6–1.8
Why protein matters on GLP-1s Moderate exercisers on GLP-1 therapy benefit from 1.6–1.8 g/kg to support both muscle preservation and workout recovery.

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GLP-1 Nutrition

GLP-1 Protein Calculator — daily protein targets on Wegovy, Ozempic, Zepbound

GLP-1 medications can cause significant muscle loss alongside fat loss, especially when appetite is heavily suppressed. This GLP-1 protein calculator gives personalised daily and per-meal protein targets based on your goal body weight and activity level, using the 1.2–2.0 g/kg clinical protein-range guidance.

Why protein is critical on GLP-1 medication

Without adequate protein, rapid weight loss from GLP-1s can include disproportionate lean muscle loss — sometimes called "sarcopenic obesity." Protein provides the amino acids needed for muscle protein synthesis. GLP-1 users are especially vulnerable because suppressed appetite makes it harder to reach adequate protein targets.

Research on GLP-1-driven weight loss consistently shows that protein intakes below 1.2 g/kg of goal body weight are associated with greater lean mass loss. Higher intakes (1.6–2.0 g/kg for active individuals) further protect muscle mass, particularly when combined with resistance training.

How to hit protein targets on a suppressed appetite

Practical strategies include: prioritising protein at every meal before eating carbohydrates or fats; choosing protein-dense foods (chicken breast, Greek yoghurt, cottage cheese, eggs, lean fish, legumes); using protein supplements (whey, casein, pea protein) to top up if whole foods are insufficient; and eating smaller, more frequent meals if large meals are uncomfortable.

Per-meal targets of 25–40 g of protein (depending on body weight and activity level) help spread leucine — the key amino acid for muscle protein synthesis — throughout the day. Research suggests 3–4 protein-rich meals per day is more effective than concentrating protein in one or two meals.

Frequently asked questions

How much protein do I need on Wegovy or Ozempic?

The consensus recommendation for GLP-1 users is 1.2–2.0 g of protein per kg of goal body weight per day, depending on activity level. A 70 kg goal weight at moderate activity level requires roughly 112–126 g/day.

 Should I use protein shakes on GLP-1?

Protein supplements can be helpful if whole-food protein intake is insufficient due to suppressed appetite. Whey protein is rapidly absorbed (good post-workout) and casein is slow-release (good before bed). Choose unsweetened or low-sugar varieties and count the protein toward your daily target.

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