How much protein do you actually need on a GLP-1?
A personalized daily protein target for people on Ozempic, Wegovy, Mounjaro, Zepbound, or compounded semaglutide/tirzepatide. Uses adjusted body weight — the approach recommended for GLP-1 users because plain body weight tends to overshoot at higher BMIs. No account needed.
Used for the ideal-body-weight formula only.
The evidence behind this calculator
The formula uses adjusted body weight (Devine ideal weight + 25% of any excess over it), multiplied by a coefficient between 1.2 and 2.0 g/kg based on your activity level and GLP-1 status. Numbers are anchored to the sources below — no proprietary tweaks.
- Adjusted body weight for GLP-1 users: Mechanick et al. 2025, Strategies for minimizing muscle loss during use of incretin-mimetic drugs for treatment of obesity, Obesity Reviews.
- Protein range during active weight loss (1.2–1.6 g/kg): Mozaffarian et al. 2025, Nutritional Priorities to Support GLP-1 Therapy for Obesity: A Joint Advisory from ACLM, ASN, OMA, and TOS, simultaneously published in Obesity, AJCN, AMLM, and Obesity Pillars.
- Higher protein targets for active users (up to 2.0 g/kg): Jäger et al. 2017, ISSN Position Stand: Protein and Exercise, JISSN.
- Per-meal distribution (~20–40 g): Schoenfeld & Aragon 2018, How much protein can the body use in a single meal for muscle-building?, JISSN.
No randomized trial has yet established an optimal g/kg specifically for people on GLP-1 medications. This calculator extrapolates from the hypocaloric-diet and resistance-training literature above. It's educational, not medical advice — talk to your prescriber or a registered dietitian before making significant changes to your intake, especially if you have kidney concerns.
Related reading
How Much Protein Do You Actually Need on Ozempic, Wegovy, or Mounjaro?
The article behind this calculator — why the target matters and how to hit it when appetite is low.
Read article →Muscle Loss After Stopping GLP-1: Why You Likely Regain Fat, Not Muscle
What SURMOUNT-1 DXA data shows about body composition during and after GLP-1 therapy.
Read article →The First 8 Weeks After Your Last GLP-1 Dose, Week by Week
When protein habits matter most — the post-therapy window where lean mass is on the line.
Read article →
Want to track protein against this target week over week?
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