GLP-1 Protein Calculator
On a GLP-1 like Ozempic, Wegovy, Zepbound or Mounjaro, appetite drops fast — and so can your protein intake and muscle. Work out how much protein to aim for each day to protect muscle while you lose fat, then turn it into a real, personalized meal plan. Free, no sign-up.
GLP-1 medications shrink appetite, so many people eat fewer, smaller meals — this splits your protein across them.
Why protein matters on a GLP-1
GLP-1 receptor agonists (semaglutide, tirzepatide) drive rapid weight loss by reducing appetite. But when weight comes off quickly, a significant share can be lean muscle, not just fat. Eating enough protein — roughly 1.2–1.6 g per kg of body weight — alongside resistance training helps preserve muscle, so more of what you lose is fat and your metabolism stays healthier.
Spread it across the day
Your body uses protein best in 20–40 g portions per meal. On a GLP-1 you may eat fewer, smaller meals, so make protein the first thing on the plate at each one. See our GLP-1 diet guide for what to eat, and our high-protein recipes to hit the number.
From a number to a plan
ProperDietPlan turns your target into an actual personalized meal plan built around your protein goal and food preferences, with easy swaps and a shopping list.
Frequently asked questions
How much protein should I eat on a GLP-1 like Ozempic or Wegovy?
A common guideline is about 1.2–1.6 grams of protein per kilogram of body weight per day while on a GLP-1, spread across your meals at roughly 20–40 g each. Because these medications reduce appetite, it is easy to under-eat protein, which can cost you muscle as well as fat. Enter your weight above for your personal range.
Why is protein so important on GLP-1 medications?
GLP-1 medications (semaglutide, tirzepatide) cause rapid weight loss, and a meaningful share of that loss can be lean muscle rather than fat. Eating enough protein and doing resistance training helps protect muscle so more of the weight you lose is fat.
How do I hit my protein target when I'm barely hungry?
Prioritize protein first at every meal, before carbs and fat. Focus on protein-dense foods (eggs, Greek yogurt, chicken, fish, tofu, legumes) and smaller, more frequent eating occasions. A protein shake or high-protein snack can close the gap on days your appetite is very low.
Is this calculator medical advice?
No. It is a general educational estimate, not medical advice. GLP-1 medications are prescription-only. Talk to your prescribing clinician or a registered dietitian about your individual protein needs, especially if you have kidney disease or another medical condition.
Estimates for general educational use only — not medical advice. See our Editorial Policy.