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GLP-1 protein calculator
On a GLP-1, protein is the one macro worth defending — it's how you keep weight loss coming from fat, not muscle. Get your daily target and a per-meal breakdown for low-appetite days.
GLPMate logs protein per meal — or type what you ate and the assistant adds it. Free food search.
1.6 g/kg — protect muscle while losing.
About 144 g of protein a day — roughly 48 g across three meals. On GLP-1, protein per meal matters more than one big serving.
Why protein is the priority on GLP-1
All rapid weight loss costs some lean mass — but on GLP-1 medicines the appetite drop means many people under-eat protein specifically, which accelerates muscle loss. Keeping protein high, paired with a little resistance exercise, is the best-evidenced way to make sure the weight you lose is mostly fat. That also protects your resting metabolism, which makes maintenance easier later.
How much?
Protein needs are usually expressed per kilogram of body weight:
- ~1.2 g/kg — a solid general floor, above the basic 0.8 g/kg minimum.
- ~1.6 g/kg — a common target while actively losing weight, to protect muscle.
- ~2.0 g/kg — toward the upper end if you strength-train regularly.
At a very high BMI, basing the target on total body weight can overshoot — clinicians often use goal or adjusted weight instead. When unsure, aim for the lower end and check with a dietitian.
Hitting it with no appetite
Lead with protein at every meal, keep quick options on hand (Greek yogurt, eggs, cottage cheese, shakes, lean meat, fish, tofu, legumes), and track it — because on low-appetite days it's easy to fall short without noticing. GLPMate's food tracker and assistant make logging protein per meal quick.
General guidance based on protein recommendations for weight loss and muscle preservation. Educational only — not medical or dietary advice. Personalize with your clinician or a registered dietitian, especially with kidney disease or other conditions.
This tool is for general education only. It is not medical advice, not a diagnosis, and not a substitute for your prescriber or pharmacist. Doses and schedules are set by your clinician — never start, stop or change a medication based on a web calculator.
Protein questions
How much protein should I eat on a GLP-1 medication?
A common target for preserving muscle during weight loss is about 1.6 g of protein per kg of body weight per day (roughly 0.7 g per pound) — higher than the basic 0.8 g/kg minimum. On a GLP-1, hitting that is harder because your appetite is suppressed, so protein has to be deliberate. Always personalize with your clinician or a dietitian.
Why does protein matter so much on GLP-1?
Rapid weight loss always costs some muscle, and on GLP-1s reduced appetite means people often under-eat protein specifically. Adequate protein plus resistance exercise is the best-evidenced way to keep the weight you lose coming mostly from fat, not muscle — which also protects your metabolism.
Should I base protein on my current or goal weight?
For most people, current body weight works. At a very high BMI, using total weight can overstate the target, so clinicians often base it on goal or adjusted body weight. If in doubt, aim toward the lower end of the range and ask a dietitian.
How do I eat that much protein with no appetite?
Front-load it: protein first at every meal, aim for 25–40 g per meal, and lean on easy high-protein options (Greek yogurt, eggs, cottage cheese, protein shakes, lean meat, fish, tofu, legumes). Because GLP-1 meals are smaller, protein per meal matters more than one big serving.
Can GLPMate track my protein?
Yes. GLPMate's food search logs protein per meal, and the AI assistant can add it when you simply type what you ate — so you can see whether you're actually hitting your target on low-appetite days.
Track protein, keep muscle.
Food & macro tracking in the app. iOS & Android.