Key takeaways
- A common target during weight loss is 1.2–1.6 g of protein per kg of body weight a day.
- Spread it out: roughly 25–40 g at each of three or four meals.
- With a small appetite, eat protein first and choose protein-dense foods.
- If you have kidney disease or another condition, ask your clinician before raising your protein.
Why protein matters on a GLP-1
GLP-1 medicines turn down your appetite, so portions shrink and protein is often the first thing to slip. Enough protein, together with strength training, helps protect your muscle while you lose fat.
How much protein you need
A range many dietitians suggest during weight loss is 1.2–1.6 g per kg of body weight a day. Here’s what that looks like. For your own number, use the GLP-1 protein calculator.
| Body weight | Daily protein (1.2–1.6 g/kg) | Per meal (3 meals) |
|---|---|---|
| 60 kg (132 lb) | 72–96 g | 24–32 g |
| 70 kg (154 lb) | 84–112 g | 28–37 g |
| 84 kg (185 lb) | 101–134 g | 34–45 g |
| 100 kg (220 lb) | 120–160 g | 40–53 g |
| 120 kg (265 lb) | 144–192 g | 48–64 g |
Eating protein with a small appetite
- Eat the protein on your plate first, then vegetables, then carbs.
- Choose dense foods: Greek yoghurt, cottage cheese, eggs, fish, chicken, tofu, lentils.
- Split protein across three or four smaller meals instead of one big one.
- A protein shake can help on low-appetite days.
- Sip water between meals rather than with them if you fill up quickly.
Protein-dense foods
| Food | Serving | Protein |
|---|---|---|
| Chicken breast, cooked | 100 g | ≈ 31 g |
| Canned tuna, drained | 1 can (120 g) | ≈ 28 g |
| Firm tofu | 150 g | ≈ 20 g |
| Lentils, cooked | 1 cup (200 g) | ≈ 18 g |
| Greek yoghurt, plain | 170 g pot | ≈ 17 g |
| Cottage cheese | 150 g | ≈ 16 g |
| Eggs | 2 large | ≈ 12 g |
Who should check first
These targets are generally safe for healthy adults. If you have kidney disease, liver disease or another medical condition, or you’re pregnant, ask your clinician or a registered dietitian to set a target for you.
Sources
- WHO: Physical activity fact sheet (muscle-strengthening activity)
- Food labels and national nutrient databases (USDA FoodData Central)
This guide is general information, not medical advice, and doesn’t replace a conversation with your prescriber, pharmacist or doctor. Panda never suggests, calculates or changes a dose.
