Protein Needs
Calculate daily protein targets for GLP-1 users, including per-meal guidance and practical tips for reduced appetite.
For reference: 99.8 kg
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Protein on GLP-1s: the simplest muscle-protection lever
Many people eat less on GLP-1 medications because appetite and food noise decrease. That’s often helpful for weight loss—but it can also unintentionally reduce protein intake. Protein matters because it supports muscle repair and maintenance, improves satiety, and can help you feel “steady” even when total calories are lower.
Rather than focusing on a perfect number, aim for a practical range you can hit most days. If you’re losing weight quickly, you’re active, or you’re not doing resistance training, you may benefit from the higher end of the range.
The biggest real-world win is distribution: getting protein at breakfast and lunch makes it far easier to hit your target without forcing a huge dinner. If appetite is low, use small-volume options like Greek yogurt, ready-to-drink protein shakes, eggs, and lean meats or tofu.