Eating enough protein helps protect muscle while you lose weight on a GLP-1. Enter your height, weight and sex to estimate a daily protein range and a per-meal target.
GLP-1 protein calculator
Estimate a daily protein range during GLP-1 weight loss, based on the 2025 joint nutrition advisory for people on GLP-1s.
General information, not individual nutrition advice. People with kidney disease or other conditions should ask their clinician or a registered dietitian before increasing protein. Pair protein with strength training at least three times a week.
How this calculator works
The 2025 joint advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association and The Obesity Society notes that higher protein targets of 1.2 to 1.6 g per kg of body weight per day have been proposed during active weight reduction. For people with a BMI of 30 or more, the calculator uses an adjusted body weight so targets are not overstated. The advisory also advises against intake below 0.4 to 0.5 g/kg and against prolonged intake of 2 g/kg or more.
Common questions
How much protein should I eat on a GLP-1?
Targets of 1.2 to 1.6 g of protein per kg of body weight per day have been proposed during active weight loss. Your clinician or a registered dietitian can set a target for you.
Why is protein important on Ozempic, Wegovy or Zepbound?
Rapid weight loss can include muscle as well as fat. Adequate protein plus regular strength training helps preserve muscle and bone.
What exercise helps protect muscle on a GLP-1?
The joint advisory suggests strength training at least three times a week plus at least 150 minutes of moderate aerobic activity weekly. Read our muscle loss guide.
Sources
- Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint Advisory. 2025. pmc.ncbi.nlm.nih.gov
More free tools: see all GLP-1 tools. This tool provides general information, not medical advice.