Why do you need more protein on a GLP-1?

You do not need more protein than other people losing weight; you need to work harder to reach the same target. GLP-1 medications reduce appetite sharply, so total food intake falls and protein falls with it. Fast weight loss with low protein increases the share of weight lost as muscle rather than fat.

Is this medical advice?

No. This is a general-purpose calculator using widely cited guidance, and it does not know your kidney function, other conditions or medications. Protein targets can need adjusting in kidney disease and some other situations. Treat the number as a starting point to discuss with your prescriber or a dietitian.

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GLP-1 Protein Calculator

Q: Should I use my current weight or my goal weight?

Use your current weight and recalculate as you lose. This calculator uses current body weight, which is the simplest approach and the one most commonly given. If you are in a higher weight category, a clinician or dietitian may suggest basing it on an adjusted weight instead, which is a good conversation to have with them.

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Enter your weight and get the daily protein target most commonly cited for people losing weight on a GLP-1: 1.2 to 1.5 g per kg of body weight. The calculator also shows what that looks like in real food, because a number on its own is hard to act on when you are full after six bites.

Your weight

Units

Enter your weight to see your target.

How the number is worked out

The calculation is deliberately simple: your weight in kilograms × 1.2 for the lower end, and × 1.5 for the upper end. An 80 kg person lands at roughly 96 to 120 g of protein a day.

That range is higher than the baseline recommendation for the general population, which sits nearer 0.75 to 0.8 g per kg. The reason is not that GLP-1 medications create a special protein requirement. It is that rapid weight loss puts lean tissue at risk, and a higher protein intake alongside resistance training is the established way to protect it. Anyone losing weight quickly faces the same issue; it is simply that these medications make quick loss, and sharply reduced eating, far more common.

Why it is hard to hit on a GLP-1, specifically

Your appetite has been turned down deliberately. If you are eating half of what you used to, you are probably eating half the protein you used to, without ever deciding to. The target does not change, but the difficulty of reaching it goes up considerably.

What tends to work:

Front-load it. Appetite is usually best in the morning and worst in the evening. Protein at breakfast beats intending to eat chicken at 8pm.
Choose dense over bulky. Greek yoghurt, eggs, fish, chicken, tofu and shakes deliver a lot in a small volume.
Drink it on bad days. A shake is not a failure, and it is often the difference between hitting the target and missing it entirely.
Spread it out. Four lots of 25 g is far more achievable than one intended 100 g dinner.

The target moves as you do. Because it is calculated per kilogram, it drops as you lose weight, so it is worth recalculating every so often rather than aiming at a number you set in month one. The full protein guide goes into more depth.

Where this calculator should not be trusted

It is a rule of thumb, not a clinical assessment. It knows nothing about you beyond your weight. Speak to a clinician or dietitian rather than relying on it if:

You have kidney disease or reduced kidney function, where protein intake often needs to be limited rather than increased
You have liver disease, or any condition affecting how you process protein
You are pregnant or breastfeeding
You have a history of disordered eating, where tracking targets can be unhelpful without support
You are an athlete or have unusual body composition, where weight-based estimates fit poorly

Knowing the number is the easy part

Sated tracks protein against this target, recalculates it every time you log a weight, and lets you log a meal by scanning it or just saying what you ate. Free, no ads.

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Frequently asked questions

How much protein should I eat on Mounjaro?

Commonly cited guidance while losing weight on a GLP-1 is 1.2 to 1.5 g per kg of body weight per day. For an 80 kg person that is roughly 96 to 120 g. Recalculate as you lose, since the target is per kilogram.

Should I use my current weight or my goal weight?

Current weight, recalculated as you go. That is what this calculator uses and it is the simplest approach. In higher weight categories a dietitian may suggest an adjusted weight instead, which is worth asking about.

Can I eat too much protein?

For most healthy people, intakes in this range are well tolerated. It matters much more if you have kidney disease, where protein often needs limiting instead. If that applies to you, this calculator is not the right tool.

Do protein shakes count?

Yes. Food sources are generally preferable for fibre and micronutrients, but a shake counts fully towards the target and is often the practical answer on the days after an injection when appetite is lowest.

Sources

British Dietetic Association: Protein — food fact sheet
NHS: Tirzepatide (Mounjaro) — NHS medicines guide
NHS: Semaglutide (Wegovy, Ozempic) — NHS medicines guide

Related guides

Sated is a wellness companion, not a medical device, and this calculator is general information, not medical advice, diagnosis or treatment. Protein needs vary between people and can need adjusting in kidney disease and other conditions. Your prescriber or a registered dietitian should always take precedence over a rule of thumb. Mounjaro, Zepbound, Ozempic and Wegovy are trademarks of their respective owners; Sated is not affiliated with any pharmaceutical company.