How much protein should I eat on Mounjaro?

At least 0.54g per lb of body weight per day (1.2g/kg), with medical guidance recommending 0.54 to 0.73g/lb (1.2 to 1.6g/kg). For a 250lb person that is a minimum of around 136g per day.

Does tirzepatide cause more muscle loss than semaglutide?

Tirzepatide tends to produce faster and larger total weight loss, which raises the stakes for muscle preservation. The protein recommendation is the same, but hitting it consistently matters even more.

Does this apply to Zepbound too?

Yes. Zepbound is the same molecule as Mounjaro (tirzepatide) approved for weight loss. We also have a dedicated guide on protein needs on Zepbound.

Mounjaro Protein Calculator

Calculate how much protein you need per day on Mounjaro. Tirzepatide drives fast weight loss, and the 0.54g/lb (1.2g/kg) minimum helps make sure it is fat you lose.

Your weight

Age

Your goal

Build muscleLose weightGeneral health

Lose weight and keep muscle while in a calorie deficit

I strength train 2+ times a week

Sets at least 0.73g/lb (1.6g/kg), whatever your goal.

I'm on a GLP-1 medication

Ozempic, Wegovy, Mounjaro, Zepbound. Sets at least 0.54g/lb (1.2g/kg).

Your daily protein goal

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Enter your weight above to see it

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.

Protein on Mounjaro: Why the Target Is Higher Than You Think

Mounjaro (tirzepatide) produces some of the largest weight losses ever seen from a medication, often 20 percent of body weight or more. Losses that fast put real pressure on your muscle mass. Your body does not distinguish between a pharmaceutical calorie deficit and a famine; if protein is scarce, it breaks down muscle for amino acids.

The calculator above sets a minimum of 0.54g of protein per lb of body weight per day (1.2g per kg), in line with the 2025 expert consensus of 1.2 to 1.5g/kg during GLP-1 weight loss (Sievenpiper et al., Obesity Pillars, 2025). On tirzepatide, where losses are faster, treat that as a true minimum. If you strength train twice a week or more, the calculator uses 0.73g/lb (1.6g/kg).

The Practical Playbook

Protein first at every meal, always. Eat the chicken before the rice
Spread intake across 3 to 4 eating occasions so no single meal has to be big
Keep small, high protein foods stocked for low-appetite days
Use shakes strategically rather than as an afterthought
Add resistance training; protein protects muscle best when the muscle is being used, and our strength training on GLP-1s guide shows how to start simple

For the research behind the numbers, see how much protein on Ozempic, Wegovy and Mounjaro, and if you are on Zepbound specifically, we covered that here.

Make the Number Stick

A target you do not measure is a wish. The Protein Pal app sets this same GLP-1 protein minimum and makes logging each meal a job of seconds, with barcode and photo scanning on iPhone. Free on iOS and Android.

Common Questions

How much protein should I eat on Mounjaro?: At least 0.54g per lb of body weight per day (1.2g/kg), with medical guidance recommending 0.54 to 0.73g/lb (1.2 to 1.6g/kg). For a 250lb person that is a minimum of around 136g per day.
Does tirzepatide cause more muscle loss than semaglutide?: Tirzepatide tends to produce faster and larger total weight loss, which raises the stakes for muscle preservation. The protein recommendation is the same, but hitting it consistently matters even more.
Does this apply to Zepbound too?: Yes. Zepbound is the same molecule as Mounjaro (tirzepatide) approved for weight loss. We also have a dedicated guide on protein needs on Zepbound.

Looking for a different situation? Try the general protein calculator which covers muscle gain, weight loss, maintenance and GLP-1 medications in one place.