GLP-1 Protein Intake Calculator

Calculate your daily protein needs while on Ozempic, Wegovy, or other GLP-1 medications. Prevent muscle loss during rapid weight loss.

Your current body weight

Leave blank to use total weight method

Affects protein needs

Lean Body Weight = Total Weight × (1 - Body Fat%); Daily Protein = Lean Body Weight × Activity Factor; Sedentary: 0.8g/lb, Light: 0.9g/lb, Moderate: 1.0g/lb, Active: 1.2g/lb; Without body fat %: estimate as 75% of total weight
Example: 200 lb person, 35% body fat, moderate activity; Lean body weight: 130 lb; Daily protein target: 130g; Per meal (3x): 43g; Equivalent: 7.2 Greek yogurts or 5.2 protein shakes

Why is protein intake important on GLP-1 medications?

GLP-1 medications (Ozempic, Wegovy, Mounjaro) dramatically reduce appetite, which can lead to inadequate protein intake. Protein is critical because: Prevents muscle loss during rapid weight loss (up to 30% of weight lost can be muscle without adequate protein), Maintains metabolic rate (muscle burns more calories than fat at rest), Supports immune function (antibodies are made of protein), Keeps hair, skin, and nails healthy during weight loss, Promotes satiety (protein is the most filling macronutrient). On GLP-1s, people often eat 40-60% fewer calories, making it hard to hit protein targets. You need to be intentional about choosing protein-dense foods.

How much protein do I need on Ozempic or Wegovy?

Protein recommendations for GLP-1 users: Minimum: 0.6g per pound of lean body weight, Recommended: 0.8-1.0g per pound of lean body weight, For muscle preservation during weight loss: 1.0-1.2g per pound of lean body weight, If doing resistance training: 1.0-1.5g per pound of lean body weight. Example for 200 lb person with 30% body fat (140 lb lean): Minimum: 140 × 0.6 = 84g/day, Recommended: 140 × 0.8 = 112g/day, Optimal: 140 × 1.0 = 140g/day. If calculating from total weight: 0.5-0.7g per pound of total body weight as a practical target.

What are the best protein sources on GLP-1 medications?

Best protein sources when appetite is reduced (easy to eat, digest, protein-dense): Greek yogurt (17-20g protein per 6 oz), Eggs (6g each, easy to prepare), Protein shakes (20-30g per serving, liquid is easier on GLP-1 nausea), Chicken breast (25-30g per 3 oz), Cottage cheese (14g per 1/2 cup), Tuna/salmon (20-25g per 3 oz), Protein bars (15-20g, convenient), Edamame (17g per cup), Lentils (18g per cup, also high fiber). Tips when nausea is an issue: Cold foods smell less, Small frequent meals, Protein first, carbs second, Avoid high-fat foods (slower digestion worsens nausea).

Can I use protein supplements on GLP-1 medications?

Yes, protein supplements are very helpful on GLP-1s because: Liquid protein is easier to consume when nauseous, Shakes provide concentrated protein without large food volumes, Whey protein isolate: 25-30g per scoop, fast-absorbing, minimal GI issues, Plant protein (pea/rice blend): 20-25g per scoop, good for dairy sensitivity, Casein protein: 25g per scoop, slow-absorbing (good before bed), Collagen peptides: 10g per scoop, supports skin/hair/nails (add to coffee/smoothies). Recommended: 1-2 protein shakes daily to help hit protein targets, especially when whole food intake is very low. Choose low-sugar options (< 5g added sugar) to support weight loss goals.