Nutrition · Protein

GLP-1 Protein Calculator:
Protect Your Muscle

Calculate your daily protein target on GLP-1 medication and get a personalised plan to preserve lean mass while losing fat.

Your daily protein targets
Minimum target
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grams/day
Optimal target
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grams/day
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Results are estimates. Individual results vary. Not medical advice.
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About this calculator

How much protein do you need on GLP-1?

Most GLP-1 clinicians recommend 0.7 to 1.0 grams of protein per pound of goal body weight per day while on semaglutide or tirzepatide. For a 200-pound person targeting 160 pounds, that is 112 to 160 grams of protein daily. This is significantly higher than general dietary guidelines because GLP-1 medications suppress appetite so effectively that calorie intake often drops 30 to 50%, creating risk of muscle loss without intentional protein targeting.

Why goal body weight, not current weight? Protein targets based on goal weight account for the fact that as you lose weight, your protein needs decrease. It gives a sustainable target that doesn't require constant recalculation.

Best protein sources on GLP-1

The best protein sources are high in protein density, well tolerated, and minimal volume. Top choices: Greek yoghurt (17–20g per serving), cottage cheese (25g per cup), eggs (6g each, easy to tolerate), canned tuna (25g per can), chicken breast (31g per 100g), and protein shakes (20–30g per serving). Many GLP-1 users find high-fat meats harder to tolerate due to slowed gastric emptying.

How to hit protein targets when not hungry

Hitting protein targets without appetite requires a protein-first framework. Eat your protein source before anything else at every meal. Use pre-portioned dense protein sources. Schedule 3 to 4 small protein-focused eating windows throughout the day rather than relying on hunger signals. Protein shakes and yoghurt are the most practical options during high-nausea periods.

Frequently asked questions
Most GLP-1 clinicians recommend 0.7 to 1.0 grams of protein per pound of goal body weight per day. For a 200-pound person targeting 160 pounds, that is 112 to 160 grams daily. This is higher than general guidelines because GLP-1 appetite suppression can reduce calorie intake 30 to 50%, creating muscle loss risk.
The best protein sources on GLP-1 are high density, well tolerated, and minimal volume: Greek yoghurt (17–20g per serving), cottage cheese (25g per cup), eggs (6g each), canned tuna (25g), chicken breast (31g per 100g), and protein shakes (20–30g per serving). High-fat meats are often harder to tolerate due to slowed gastric emptying.
Some muscle loss is common on GLP-1 but can be significantly reduced. Clinical trial data shows 25 to 40% of total weight lost on semaglutide without intervention is lean mass. With adequate protein (0.7g+ per pound of goal weight) and resistance training 2–3 times per week, this drops to 15 to 25%.
Hitting protein targets without appetite requires a protein-first strategy: eat your protein source before anything else at every meal. Use dense protein sources — Greek yoghurt, cottage cheese, protein shakes. Schedule 3 to 4 small protein-focused eating windows daily rather than relying on hunger signals.
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