GLP-1 Protein Calculator — Protect Muscle During Rapid Loss
On a GLP-1 medication, aim for roughly 2.0 to 2.4 grams of protein per kilogram of body weight per day — higher than standard advice, because rapid weight loss without enough protein costs muscle as well as fat. For a 95 kg person that is about 190–228 g daily, split across three to four meals. Protein first at every meal, then vegetables, then starch.
What is GLP-1 Protein Calculator?
GLP-1 medications suppress appetite dramatically. That is the point — but it also means people eat far less, and protein intake often collapses first because it is the most filling and least convenient food.
Studies of these medications consistently show that a meaningful share of the weight lost is lean mass. Adequate protein plus resistance training is the main defence.
The per-meal split matters more than usual here: with a suppressed appetite you cannot catch up later in the day, so each meal has to carry its share.
How to use this calculator
- Enter your current body weight.
- Select your medication, or 'general weight loss' if not on one.
- Read the daily protein target and the per-meal split.
- Build each meal around the protein figure first, then add vegetables and starch.
- Add resistance training twice a week — protein alone will not preserve muscle.
How the protein target is calculated▾
Target protein per kilogram depends on the medication and the speed of loss. Standard weight-loss advice is 1.6–2.0 g/kg; on GLP-1 medications the higher end is used because intake is low and loss is fast. Base the figure on current body weight, and on a healthy reference weight if body fat is very high.
daily protein = body weight (kg) × factor
1.8 g/kg general weight loss
2.0 g/kg semaglutide
2.2 g/kg tirzepatide
2.4 g/kg rapid loss / high muscle-loss risk
fluid ≈ 35 ml per kg · fibre 25–30 gSource: ISSN protein guidance; lean-mass-sparing literature on GLP-1 therapy.
Frequently asked questions
Why so much protein on a GLP-1?▾
Because intake is severely reduced and loss is fast. Higher protein is the most reliable way to shift the composition of that loss toward fat rather than muscle.
I cannot eat that much in one sitting.▾
You do not need to. Split it across three to four small meals and use protein-dense options — Greek yogurt, eggs, fish, poultry, whey. Protein shakes count, and are practical when appetite is low.
Does protein damage kidneys?▾
In healthy kidneys, no. If you have existing kidney disease, protein must be limited and prescribed — follow your clinician rather than this calculator.
Should I count calories too?▾
Usually not necessary at first, because appetite control does the work. Tracking protein and fluid is the higher-value habit while the medication is active.
Related calculators
References & method
- ISSN protein guidance; lean-mass-sparing literature on GLP-1 therapy.
Every formula, its published source and its assumptions are listed on our methodology page. This page is written for information and has not been reviewed by a clinician.
Read the methodology →These figures are estimates from population formulas, not medical advice. Individual needs vary. If you are pregnant, managing a medical condition, or under 18, talk to a doctor before changing your diet.