GLP-1 protein calculator
Find a daily protein target to help protect your muscle while you lose weight on Ozempic®, Wegovy®, Mounjaro® or Zepbound®. Free, private, no sign-up.
About 34–45 g at each of three meals.
Based on 1.2–1.6 g of protein per kg of body weight, a range many dietitians suggest during weight loss. Ask your clinician or dietitian for a personal target, especially if you have kidney disease.
Track protein in PandaHow much protein do you need on a GLP-1?
Many dietitians suggest about 1.2–1.6 g of protein per kg of body weight a day while losing weight on a GLP-1, spread across meals. For an 84 kg adult that is roughly 100–135 g a day. Your clinician can personalise this.
Want the detail? Read how much protein you need on a GLP-1 and how to lose fat and keep muscle.
Easy protein when you’re not hungry
Approximate protein per serving. Check the label of what you buy.
| 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 |
| Protein shake | 1 scoop | ≈ 20–25 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 |
Protein on a GLP-1, answered
Why does protein matter on Ozempic® or Mounjaro®?
GLP-1 medicines reduce appetite, so it’s easy to eat less protein. Enough protein, together with strength exercise, helps protect your muscle while you lose fat.
How do I hit my protein target with a small appetite?
Start each meal with protein, choose dense foods like Greek yoghurt, eggs, fish or tofu, and spread protein across three or four smaller meals.
Can I eat too much protein?
For most healthy adults these targets are safe. If you have kidney disease or another condition, ask your clinician before raising your protein.
Is this calculator medical advice?
No. It gives a general estimate for education. Your clinician or dietitian can set a target that is right for you.
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