Free tool · For Zepbound, Wegovy, Ozempic & Mounjaro
GLP-1 protein calculator
GLP-1 medications cut your appetite, and protein is usually the first thing to drop. Find out how much you need each day, how much to eat at each meal, and what a day of food looks like.
Your details
Your range is 109–145 g a day.
A sample day that gets you there
Protein amounts are approximate. Check the label on what you buy.
Why it matters
On a GLP-1, the scale doesn't tell you what you're losing
Studies estimate that 15% to 45% of the weight lost on these drugs can be lean mass, including muscle. Protein and strength training are the two things that help keep it.
Eat protein first
With a small appetite, start each meal with the protein. If you get full, the vegetables and carbs are what get left behind.
Spread it out
Four smaller protein portions are easier than three big meals, especially on the days right after your shot.
Drink some of it
Shakes, milk and drinkable yogurt are easier when solid food feels like too much. A ready-made shake is often 25–30 g.
Quick reference
Easy high-protein foods
Small portions with a lot of protein work best when your appetite is low.
| Food | Portion | Protein |
|---|
Approximate values. Brands vary, so check labels.
Coming soon
Stopping a GLP-1? Get the 12-week plan
Most people regain weight within a year of stopping. We're building a 12-week plan for that window: protein, short strength workouts, and weekly check-ins that warn you early if weight starts coming back. Join the list and we'll send it when it's ready.
FAQ
Common questions
How much protein should I eat on Zepbound, Wegovy or Ozempic?
Mayo Clinic suggests 1.2 to 1.6 grams of protein per kilogram of body weight per day for people losing weight on a GLP-1 medication. For a 180 lb (82 kg) person that is about 98 to 131 grams a day. If you have a lot of weight to lose, many clinicians base the number on your goal weight instead of your current weight.
Why does protein matter on a GLP-1?
GLP-1 medications cut appetite, so many people eat far less protein than before. Studies estimate that 15% to 45% of the weight lost on these drugs can be lean mass, including muscle. Eating enough protein and doing strength training helps keep more of it.
Should I use my current weight or my goal weight?
If you have a lot of weight to lose, using your current weight can give a number that is hard to eat, especially with a small appetite. This calculator uses your goal weight when you enter one, which is a common approach. Your doctor or dietitian can tell you which is right for you.
Does protein still matter after I stop a GLP-1?
Yes. In the STEP 1 trial extension, people regained about two-thirds of the weight they had lost within a year of stopping semaglutide, and studies suggest the regain is mostly fat. Keeping protein up and continuing strength training helps protect the muscle you kept.
Is this calculator medical advice?
No. It gives a general starting point based on published guidance. If you have kidney disease, are pregnant, or follow a diet set by your care team, ask your doctor or a registered dietitian before changing how much protein you eat.
This tool is for general information and is not medical advice. It does not give advice about your medication or dose. Sources: Mayo Clinic, Medscape, eClinicalMedicine review.