Protein OnlyProtein Only · GLP-1 tools
GLP-1 protein calculator: how much protein a day on Ozempic, Wegovy, Zepbound or Mounjaro
Most planning guidance for people on a GLP-1 lands between 1.2 and 1.6 g of protein per kilogram of body weight a day: about 96 to 128 g for someone at 80 kg (176 lb). Enter your weight for your own range and a per-meal split. This is planning guidance, not medical advice; ask your prescriber or dietitian what target suits you.
Your daily target
Enter a weight
An example day that adds up
Track it in Protein Only
How the calculator works
The three activity choices map to the low, middle and high points of the 1.2–1.6 g/kg band: 1.2 if you mostly sit, 1.4 if you are on your feet, 1.6 if you strength train. The band is the one a 2025 joint advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association and The Obesity Society describes as proposed during active weight reduction, above the 0.8 g/kg baseline for adults.
The basis weight is your choice. The same advisory notes it is unclear whether protein goals should use actual body weight, an adjusted or ideal weight, or fat-free mass, and that actual weight can overestimate needs at higher weights. Entering a goal weight and choosing it as the basis gives the lower figure. The advisory also mentions a simpler absolute target of 80–120 g a day.
The per-meal split divides the day evenly, with any remainder on the last meal, and the example day adds common foods until it is within 5 g of your number. Portions are typical values; check your own labels.
Protein by weight at a glance
| Weight used | 1.2–1.6 g/kg | At 1.4 g/kg |
|---|---|---|
| 130 lb (59 kg) | 71–94 g | 83 g |
| 150 lb (68 kg) | 82–109 g | 95 g |
| 170 lb (77 kg) | 93–123 g | 108 g |
| 200 lb (91 kg) | 109–145 g | 127 g |
| 230 lb (104 kg) | 125–167 g | 146 g |
| 260 lb (118 kg) | 142–189 g | 165 g |
| 300 lb (136 kg) | 163–218 g | 191 g |
Sources
- Mozaffarian D, Agarwal M, Aggarwal M, et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity (Silver Spring). 2025;33(8):1475-1503 (published online 30 May 2025). DOI 10.1002/oby.24336. Read it. Quoted:
Higher targets, such as 1.2–1.6 g/kg/day, have also been proposed during active weight reduction.
Accessed 2026-10-20. - Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press; 2005. DOI 10.17226/10490. Read it. Quoted:
Recommended Dietary Allowance for protein in adults: 0.8 g/kg/day.
Accessed 2026-10-20. - Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384. DOI 10.1136/bjsports-2017-097608. Read it. Quoted:
Protein supplementation beyond total protein intakes of 1.62 g/kg/day resulted in no further gains in fat-free mass.
Accessed 2026-10-20. - U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Read it. Quoted:
Typical protein per portion for the example foods; labels vary by brand.
Accessed 2026-10-20.
Questions
How much protein should I eat on a GLP-1?
A joint 2025 advisory from four obesity and nutrition societies notes that higher targets, such as 1.2–1.6 g of protein per kg of body weight a day, have been proposed during active weight reduction, above the 0.8 g/kg adult baseline. At 80 kg (176 lb) that is about 96 to 128 g a day. Your prescriber or dietitian can tell you which number suits you.
Should I use my current weight or my goal weight?
The advisory says it is unclear whether protein goals should be based on actual body weight, an adjusted or ideal weight, or fat-free mass, and that actual weight can overestimate needs at higher body weights. The calculator lets you use either; a goal weight gives the lower number. Ask your care team which fits you.
What if I cannot eat that much?
Appetite is often lowest in the days after a shot. Small, protein-dense foods help: Greek yogurt, cottage cheese, eggs, tuna, a protein shake. Eating the protein part of a meal first, and spreading it across smaller meals, makes the total easier to reach. Track it so you can see the days that fall short.
Does eating more protein prevent muscle loss on a GLP-1?
No food guarantees that. The advisory pairs adequate protein with regular strength training and says protein alone is likely not enough to preserve muscle mass. Protein Only tracks the protein half; it makes no claim to prevent anything.
Why does the result use g/kg if I enter pounds?
The research states protein needs per kilogram, so the calculator converts your weight (1 kg = 2.2046 lb) and shows the rate in g/kg, the unit you will see in the sources.
Is this safe if I have kidney disease?
Do not use a calculator for that question. People with kidney disease or other conditions can have different protein limits; ask your doctor or dietitian.
Related
- Protein on Ozempic
- Protein on Wegovy
- Zepbound protein goal
- Protein on Mounjaro
- GLP-1 muscle loss and protein
- Protein intake calculator
- Guide: shot-week protein
One dial, one number
Track it in Protein Only
Set this number as your goal, log in two taps, and turn on GLP-1 mode to mark shot days and appetite. Protein Only flags a run of short days after a shot, and the monthly muscle-protection summary (Pro) puts shot-week days next to the rest. No calorie counting, no account; your log stays on your phone.