How much protein on a GLP-1 medication?

Protein is the single most useful nutrient for protecting muscle while you lose weight. On a GLP-1 medication the problem is simple: your appetite falls, so the protein you used to eat without thinking now takes effort.

A simple target

A widely used target while losing weight is around 1.8 grams of protein per kilogram of bodyweight per day. For someone at 75 kg that is roughly 135 grams.

You do not need to be exact. Getting close, most days, matters far more than hitting a number perfectly.

Why protein, specifically

• It gives your body the building blocks to keep muscle during a calorie deficit.
• It is the most filling macronutrient, which helps on days your appetite returns.
• Combined with resistance training, it does most of the work of preserving lean mass.

Practical ways to hit it

When you can only eat a little, make what you eat count:

1. Put protein first at every meal, before carbs and fat fill you up.
2. Lean on easy, high-protein options: Greek yogurt, eggs, fish, chicken, tofu, a protein shake.
3. Spread it across the day rather than one large meal you may not finish.

Calculate your targets

Open the macro calculator to get your daily protein target, then track whether your muscle is holding with the muscle tracker.

This guide is general wellness information, not medical advice. Talk to a nutrition coach or dietitian about your nutrition.