GLP-1 Protein Calculator
Calculate your daily protein target on a GLP-1 medication. Works for semaglutide and tirzepatide, with a science-backed 0.54g/lb (1.2g/kg) floor to protect lean mass.
GLP-1 Protein Recommendation
GLP-1 medications cause rapid weight loss. Research shows that a meaningful share of that loss can be lean mass rather than fat. A protein floor of 0.54g/lb (1.2g/kg) helps preserve muscle during treatment.
Based on Mayo Clinic, 2026
Medical Disclaimer
This calculator provides general nutritional guidance based on scientific research. Before making significant changes to your diet or protein intake, especially if you have existing health conditions, kidney problems, or are pregnant or breastfeeding, please consult a qualified healthcare provider. If you are on prescription medication, follow your prescriber's advice first.
Why Protein Matters More on a GLP-1
GLP-1 medications like semaglutide and tirzepatide are remarkably effective at reducing appetite. That is the point, but it creates a quiet problem: when you eat much less of everything, you also eat much less protein. Studies of rapid weight loss show that without enough protein, roughly a quarter of the weight you lose can be lean mass rather than fat.
That is why this calculator applies a 0.54g per lb (1.2g per kg) protein floor for GLP-1 users, regardless of your goal. A 2025 joint advisory from four major US medical societies recommends 0.54 to 0.73g per lb (1.2 to 1.6g/kg) per day during GLP-1 treatment specifically to preserve muscle.
What Your Number Means in Practice
If you weigh 200lb (91kg), your floor is about 109g of protein per day. On a suppressed appetite that will not happen by accident. It usually means anchoring each of your smaller meals around a protein source first and treating everything else as optional.
Some reading to help you hit it:
- How much protein on Ozempic, Wegovy and Mounjaro explains the research behind the target
- High-protein foods when your appetite is low for foods that deliver protein in small volumes
- The best protein shakes for GLP-1 users when eating enough is not realistic
- How to prevent muscle loss on GLP-1s for the full picture including strength training
Tracking Against Your Target
Knowing your number only helps if you hit it most days. The Protein Pal app has a dedicated GLP-1 mode that sets this same target and makes logging fast enough to stick with, even on days when you are barely eating. It is free to download on iOS and Android.