GLP-1 Protein Calculator
Find your optimal daily protein target to preserve muscle during GLP-1 weight loss.
Based on 2025 Joint Advisory
Protein targets are based on the 2025 ACLM/ASN/OMA/TOS Joint Advisory for muscle preservation during GLP-1-mediated weight loss, with supporting data from STEP 1, SURMOUNT-1, and SEMALEAN trials.
Important — Not Medical Advice
This calculator provides general guidance based on published clinical guidelines. It does not replace personalized advice from your healthcare provider. Protein needs vary based on individual health conditions, kidney function, and other factors. Always consult your doctor or dietitian.
What This Calculator Targets
On a GLP-1, total food intake drops sharply. Without enough protein, the body breaks down lean muscle for energy — which lowers metabolism and worsens weight regain risk after stopping medication. This calculator gives you a personalized daily protein target based on your weight, activity level, and GLP-1 status, with meal-by-meal suggestions to make hitting the target easier when appetite is suppressed.
Who Is This For?
Anyone on a GLP-1, especially during rapid loss phases. The protein floor matters most for people who are 12+ weeks in, doing strength training, or preparing to come off medication. If appetite suppression makes meals hard, the calculator suggests liquid protein and small-meal patterns.
Frequently Asked Questions
How much protein on Ozempic?
Most experts recommend 1.2–1.6 g protein per kg body weight (about 0.55–0.73 g per pound) when on a GLP-1, to prevent muscle loss during rapid weight loss.
Why do I need more protein on a GLP-1?
GLP-1s reduce appetite, so total intake drops. Without enough protein, the body breaks down muscle for energy, which lowers metabolism and worsens regain risk.
What if I cannot eat that much protein?
Liquid protein, Greek yogurt, cottage cheese, eggs, and protein-fortified soups are easier to tolerate when appetite is suppressed. Spread small amounts across the day.
Does protein cause GLP-1 side effects?
Protein itself does not. But large meals can worsen nausea on GLP-1s. Smaller, frequent protein-rich snacks tolerate better than one large protein-heavy meal.
Related Reading
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These tools are for informational purposes only and do not constitute medical advice. Always consult your healthcare provider.
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