GLP-1 Protein Calculator
Calculate your optimal protein intake on Ozempic, Wegovy, or Mounjaro to protect lean muscle during weight loss
Your GLP-1 Protein Plan
Recommended Meal Timing
Distribute protein across smaller meals to improve tolerance on GLP-1 medications
- Start each meal with protein before carbs or fats
- Choose lean proteins (chicken, fish, egg whites) which are easier to digest
- Use protein shakes if solid food triggers nausea, especially in the first 48 hours after injection
- Eat slowly and stop at the first sign of fullness - you can snack on protein later
- Keep protein-rich snacks (Greek yogurt, jerky, cottage cheese) available throughout the day
Why Protein Matters More on GLP-1 Medications
GLP-1 receptor agonists like Ozempic (semaglutide), Wegovy, and Mounjaro (tirzepatide) produce significant weight loss by reducing appetite and slowing gastric emptying. However, clinical trials have shown that up to 25-40% of weight lost on these medications can come from lean muscle mass rather than fat alone. This muscle loss is especially concerning because skeletal muscle is metabolically active tissue that supports your metabolism, functional strength, bone density, and long-term health. Protecting your lean mass during GLP-1 therapy is not optional - it is essential for sustainable results.
Research consistently shows that higher protein intake - in the range of 1.6 to 2.5 grams per kilogram of body weight per day - can dramatically reduce muscle loss during caloric restriction. For GLP-1 users, who often experience rapid weight loss of 1-2% of body weight per week especially during the dose-escalation phase, the standard recommended daily allowance of 0.8g/kg is woefully inadequate. Current evidence from obesity medicine specialists suggests a minimum of 1.6g/kg, with 2.0-2.5g/kg being optimal for individuals who combine their medication with resistance training.
The timing and distribution of protein throughout the day matters just as much as the total amount. Due to the appetite-suppressing effects of GLP-1 medications, many patients struggle to consume large meals. Spreading protein intake across 4-5 smaller meals (rather than 2-3 large ones) helps overcome reduced appetite while maximizing muscle protein synthesis. Each meal should contain at least 25-40 grams of high-quality protein to trigger the leucine threshold needed for optimal muscle building and repair. Prioritizing protein at each eating occasion ensures your body has a constant supply of amino acids for muscle maintenance.
Combining adequate protein intake with resistance training is the gold standard for preserving lean mass on GLP-1 therapy. Studies show that patients who perform resistance exercise 2-4 times per week while maintaining high protein intake retain significantly more muscle compared to those who rely on medication alone. If you experience nausea or reduced appetite, consider liquid protein sources like whey protein shakes, which are generally better tolerated. Always consult your prescribing physician or a registered dietitian to tailor your protein strategy to your individual medical needs and medication schedule.
How to Use This GLP-1 Protein Calculator
- Enter your current body weight using the input field. Toggle between kilograms and pounds using the unit switcher next to the label.
- Select your GLP-1 medication from the dropdown - Ozempic, Wegovy, or Mounjaro - as each has a different weight loss profile that affects protein requirements.
- Choose your current dose phase (initiation, escalation, or maintenance). The escalation phase typically causes the fastest weight loss and demands the highest protein intake.
- Select your activity level, with special emphasis on whether you include resistance training, which significantly increases both protein needs and muscle protection.
- Click "Calculate Protein Needs" to receive your personalized daily protein target, per-meal breakdown, muscle protection score, meal timing plan, and nausea-friendly protein strategies.
Frequently Asked Questions
Why do I need more protein on Ozempic or Wegovy?
GLP-1 medications cause rapid weight loss, and studies show 25-40% of that lost weight can be lean muscle mass. Higher protein intake (1.6-2.5g/kg/day) provides your body with the amino acids it needs to maintain muscle tissue during caloric deficit. Without adequate protein, you risk losing metabolically active muscle, which slows your metabolism and makes weight regain more likely after stopping the medication.
How much protein should I eat per day on Mounjaro?
For Mounjaro (tirzepatide) users, the recommended protein intake is 1.6-2.5g per kilogram of body weight per day, depending on your activity level and dose phase. Mounjaro often produces even greater weight loss than semaglutide-based medications, making protein intake especially critical. For an 80kg person, this translates to 128-200g of protein daily, ideally spread across 4-5 meals.
What if I feel too nauseous to eat enough protein?
Nausea is one of the most common side effects of GLP-1 medications, especially during dose escalation. Try liquid protein sources like whey protein shakes, bone broth, or smoothies with protein powder - these are generally better tolerated. Eating small amounts frequently (every 2-3 hours), choosing lean proteins, and starting each meal with protein before other foods can also help. If nausea persists, speak with your doctor about adjusting your dosing schedule.
Does the dose phase affect how much protein I need?
Yes. During the dose-escalation phase, weight loss is typically fastest and most aggressive, meaning your body is at the highest risk of losing lean muscle mass. This phase requires the highest protein intake (closer to 2.2-2.5g/kg). During the initiation phase, when the dose is low, weight loss is slower and protein needs are slightly lower (1.6-2.0g/kg). At maintenance doses, protein needs remain elevated but stabilize as weight loss plateaus.
Should I do resistance training while on GLP-1 medications?
Absolutely. Resistance training (weight lifting, bodyweight exercises, resistance bands) is the single most effective strategy for preserving lean muscle during GLP-1 therapy, alongside high protein intake. Clinical evidence shows that patients who combine resistance training 2-4 times per week with adequate protein retain significantly more muscle mass compared to those who rely on medication alone. Even light resistance training is far better than none.
Is 2g/kg of protein safe for my kidneys on these medications?
For individuals with healthy kidneys, protein intakes up to 2.5g/kg per day have been shown to be safe in numerous clinical studies and are routinely recommended by obesity medicine specialists and sports nutritionists. However, if you have pre-existing kidney disease or impaired kidney function, higher protein intakes may not be appropriate. Always discuss your protein targets with your prescribing physician, especially if you have diabetes-related kidney concerns.
What are the best protein sources for GLP-1 users?
The best protein sources for GLP-1 users are lean, easily digestible options that are less likely to cause nausea. Top choices include chicken breast, turkey, white fish, shrimp, egg whites, non-fat Greek yogurt, cottage cheese, whey protein isolate, and tofu. These foods are high in protein relative to their volume, which is important when appetite is suppressed. Red meat and fatty proteins, while nutritious, may be harder to tolerate due to slower gastric emptying on GLP-1 medications.
