Protein on a GLP-1

How much protein should I eat on Ozempic?

A common planning range for people on semaglutide (Ozempic) is 1.2 to 1.6 g of protein per kg of body weight a day, roughly 96 to 128 g at 80 kg (176 lb). Spread it across meals, lean on protein-dense foods when appetite is low, and ask your prescriber or dietitian for your own target.

Planning guidance, not medical advice · Updated 2026-10-20

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Why protein matters while appetite drops

Ozempic (semaglutide) is prescribed for type 2 diabetes, and many people on it eat less as appetite drops. Eating less makes it easy to eat too little protein. During weight loss part of what is lost is lean mass: in the STEP 1 trial of semaglutide, as summarised in the 2025 advisory, about 38% of the average weight lost was lean body mass. Adequate protein together with strength training is what the advisory recommends to help hold on to muscle; protein on its own is likely not enough.

Picking a basis weight

The advisory notes there is no consensus on whether to apply the g/kg figure to current weight, an adjusted or ideal weight, or fat-free mass, and that current weight can overestimate needs at higher weights. If you have a lot to lose, using a goal weight gives a lower and often more reachable number. An absolute target of 80–120 g a day is the advisory's simpler alternative.

Getting there when you are not hungry

Eat the protein part of a meal first.
Smaller, more frequent meals: three or four portions of 25–35 g add up.
Dense picks: Greek yogurt (about 17 g per 170 g), cottage cheese (about 16 g per 150 g), eggs (6 g each), tuna (about 25 g a can), a protein shake (20–30 g, check the label).
Drink some of it: milk or a shake counts on the days solid food is hard.

Tracking it

Protein Only shows one number, grams against your goal, and logs in two taps by favorite, barcode or a photo estimate. With GLP-1 mode on you can mark your shot day and appetite; if protein falls short two days running after a shot, the home screen says so with easy ideas. It does not count calories and keeps your log on your phone.

Guidance, not medical advice. Protein Only is a tracking tool and does not treat or manage any condition or medication. If you take a GLP-1 such as Ozempic, Wegovy, Zepbound or Mounjaro, ask your prescriber or dietitian what protein target suits you, especially if you have kidney disease or another health condition. Ozempic, Wegovy, Zepbound and Mounjaro are trademarks of their owners; Adelyons is not affiliated with them.

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.
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

Does Ozempic change how much protein I need?

Ozempic lowers appetite, so the same protein target is harder to reach on less food. The 1.2–1.6 g/kg range is proposed for active weight reduction generally, not for one medicine; your care team sets the number for you.

What should I eat on low-appetite days on Ozempic?

Small, protein-dense foods: Greek yogurt, cottage cheese, eggs, tuna, a protein shake, milk. Eat the protein first, and spread it over smaller meals.

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.

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