Protein Calculator for GLP-1 Users
Protein is what protects your muscle while you lose fat on a GLP-1. Enter a realistic goal weight to get a practical daily target, then see easy ways to hit it.
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Why protein matters most on a GLP-1
When appetite drops, total food intake falls and protein is usually the first thing to come up short. That's a problem, because rapid weight loss always includes some muscle, and protein, paired with resistance training, is what blunts that. Protecting muscle keeps you stronger and supports long-term maintenance.
How to actually hit your target
Eat protein first at each meal, since you'll fill up fast. Lean on easy, soft sources, Greek yogurt, eggs, fish, tofu, legumes, and shakes on low-appetite days. Our protein targets guide has a full food list, and what to eat on a GLP-1 covers the bigger nutrition picture.
Frequently asked questions
How much protein should I eat on a GLP-1?
Roughly 0.6–1.0 g per pound of goal weight, often about 80–120 g a day. Individualize with a clinician or dietitian, especially with kidney disease.
Why is protein so important on a GLP-1?
Rapid weight loss includes some muscle loss. Protein plus resistance training is the best-supported way to protect muscle while losing fat, which also helps maintenance.
Sources & further reading
- Academy of Nutrition and Dietetics, protein needs during weight loss and for preserving lean mass.
- Peer-reviewed literature on protein intake and resistance training for muscle preservation during caloric restriction.