Free Tool
GLP-1 Protein Calculator
Estimate a daily protein target while losing weight on Mounjaro, Zepbound, Ozempic or Wegovy. The method is the same for all four, and it is shown in full below.
Suggested Meals
Your Plan Awaits
We're calculating the perfect protein target for your body. Complete the steps to see your results.
How this calculator works
The calculator multiplies a body weight by a grams-per-kilogram figure. Nothing else goes into the number. These are the steps, exactly as the code runs them.
The calculation is the same whichever GLP-1 medication you take. Mounjaro, Zepbound, Ozempic and Wegovy do not change the formula. What they change is appetite, and how hard the number is to reach.
1. The weight it uses
Below a BMI of 30, the calculator uses your actual weight. At a BMI of 30 or higher it uses an adjusted body weight: ideal body weight by the Hamwi formula (50 kg for men or 45.5 kg for women at 5 ft, plus 2.3 kg for each inch above that), plus 40% of the difference between your actual weight and that ideal weight. The 40% factor is this calculator's own choice.
2. Grams per kilogram
A starting figure comes from your activity level and your goal, from 1.0 g/kg (sedentary, maintaining weight) to 2.0 g/kg (very active, building muscle). The full table is below.
3. A floor for GLP-1 users and people over 50
If you take a GLP-1 medication, or are older than 50, the figure is raised to 1.2 g/kg when it would otherwise be lower. That changes one combination only: sedentary with a goal of maintaining weight, which goes from 1.0 to 1.2. Every other combination already starts at 1.2 or higher.
4. Strength training
Strength training 1-2 times a week adds 0.1 g/kg. Three or more times a week adds 0.2 g/kg. This is added after the floor.
5. The result
Daily protein is the weight from step 1 multiplied by the final figure, rounded to the nearest gram. The per-meal figure is the daily figure divided by four.
| Activity | Maintain weight | Lose weight | Build muscle |
|---|---|---|---|
| Sedentary | 1.0 | 1.2 | 1.4 |
| Lightly active | 1.2 | 1.4 | 1.6 |
| Moderately active | 1.4 | 1.6 | 1.8 |
| Very active | 1.6 | 1.8 | 2.0 |
Worked example
A 45-year-old woman, 5 ft 6 in and 220 lb, taking a GLP-1 medication. Her goal is to lose weight, she is lightly active, and she strength trains 1-2 times a week.
- 220 lb is 99.8 kg. Her BMI is 35.5, so the calculator uses adjusted body weight.
- Ideal body weight: 45.5 + 2.3 x 6 = 59.3 kg. Adjusted body weight: 59.3 + 0.4 x (99.8 - 59.3) = 75.5 kg.
- Lightly active with a goal of losing weight starts at 1.4 g/kg. The floor does not apply. Strength training 1-2 times a week adds 0.1, giving 1.5 g/kg.
- 75.5 kg x 1.5 g/kg = 113 g of protein a day, or 28 g per meal across four meals.
More examples from the same code
| Person | Weight used | Figure | Daily | Per meal |
|---|---|---|---|---|
| Man, 58, 5 ft 10 in, 190 lb, on a GLP-1, maintaining, sedentary, no strength training | 86.2 kg (actual, BMI 27.3) | 1.2 g/kg (floor applied) | 103 g | 26 g |
| Same man at 40 and not on a GLP-1 | 86.2 kg (actual, BMI 27.3) | 1.0 g/kg | 86 g | 22 g |
| Woman, 35, 5 ft 4 in, 160 lb, on a GLP-1, losing weight, moderately active, strength training 3+ times a week | 72.6 kg (actual, BMI 27.5) | 1.8 g/kg | 131 g | 33 g |
| Man, 40, 6 ft 0 in, 260 lb, on a GLP-1, building muscle, very active, strength training 3+ times a week | 93.7 kg (adjusted, BMI 35.3) | 2.2 g/kg | 206 g | 52 g |
How the numbers compare with published guidance
A 2025 joint advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association and The Obesity Society reports protein recommendations during major weight reduction of 1.2 to 2.0 g per kg of adjusted body weight per day, and says that for people with obesity the use of actual weight can significantly overestimate protein requirements [1]. The same advisory says prolonged intake above 2 g/kg/day should be avoided, and offers a simpler alternative: an absolute target of 80-120 g a day [1].
This calculator's figures run from 1.0 to 2.2 g/kg. The individual values in the table are this calculator's own; they are not copied from a published table. It applies no upper cap, so the highest combination (very active, building muscle, strength training three or more times a week) gives 2.2 g/kg, which is above that advisory's 2 g/kg.
For older adults, the PROT-AGE study group recommends at least 1.0 to 1.2 g/kg a day for people over 65, and 1.2 g/kg or more for those who exercise [3]. The calculator applies its 1.2 g/kg floor from age 51, which is its own choice.
Why protein matters on a GLP-1
Weight lost on a GLP-1 is not all fat. In the STEP 1 trial of semaglutide, of an average 13.6 kg lost, 8.3 kg (62%) was fat mass and 5.3 kg (38%) was lean body mass, which includes muscle and other non-fat tissue. The joint advisory estimates that this corresponds to about 20% of the weight lost being muscle [1].
The advisory adds that low protein consumption due to reduced appetite may contribute to muscle loss, particularly with older age, sedentary behavior or a lack of resistance training, and that adequate protein may be difficult to achieve on a GLP-1 because of reduced appetite and taste aversions [1].
Protein on Mounjaro, Zepbound, Ozempic and Wegovy
Mounjaro protein calculator
Mounjaro is tirzepatide. The calculator does not ask which medication you take: answering yes to the GLP-1 question is the only input that involves it, so a Mounjaro user and an Ozempic user with the same answers get the same number. We know of no published protein target specific to Mounjaro, so this page does not give one. What Mounjaro changes is appetite, and a smaller appetite makes the same number of grams harder to reach.
Zepbound protein calculator
Zepbound is also tirzepatide, and the formula is identical: the result depends on your weight, height, age, activity, goal and strength training, not on the brand. We know of no published protein target specific to Zepbound, so this page does not give one. If your appetite drops after a dose increase, the target stays the same while the room to eat it shrinks, which is when planning protein first in a meal helps.
Ozempic protein calculator
Ozempic is semaglutide. The calculator treats it like every other GLP-1 medication and gives the same number for the same answers. We know of no published protein target specific to Ozempic, so this page does not give one. On weeks when appetite is low, the target does not fall with it, so smaller protein-rich meals and shakes do more of the work.
Wegovy protein calculator
Wegovy is semaglutide, the medication studied in the STEP 1 trial cited above. The formula is the same as for Mounjaro, Zepbound and Ozempic. We know of no published protein target specific to Wegovy, so this page does not give one. As appetite falls, the practical question becomes how to fit the grams into less food, not what the number is.
Reaching the number
Spread it across the day
The International Society of Sports Nutrition's general recommendation per serving is 0.25 g of high-quality protein per kg of body weight, or 20-40 g, spread evenly every 3-4 hours [2]. That guidance was written for people who exercise, not specifically for people on a GLP-1.
Eat the protein first
The joint advisory suggests protein-rich foods can be eaten first in a meal to make it more likely you get enough [1].
Choose foods you can tolerate
Chicken, fish, eggs, Greek yogurt, cottage cheese, tofu, lentils and beans are all protein-rich. If nausea limits solid food, a smoothie, Greek yogurt or a protein shake can be easier to get down.
Sources
- Mozaffarian D, Agarwal M, Aggarwal M, et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obes Pillars. 2025;15:100181. doi:10.1016/j.obpill.2025.100181
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8
- Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-559. doi:10.1016/j.jamda.2013.05.021
By GLP AI / Editorial. This tool is for education and is not medical advice. The nutrition claims on this page and the sources they cite were reviewed by Teresa Maze, RDN, on September 18, 2026. The calculator's own figures (the grams-per-kilogram table, the adjusted-weight factor, the age of the floor and the strength-training addition) are GLP AI's choices and were not part of that review.
Frequently Asked Questions
Common questions about protein intake on GLP-1 medications
How much protein should I eat on GLP-1 medications?
There is no single agreed number. A 2025 joint advisory from four US nutrition and obesity societies reports protein recommendations during major weight reduction of 1.2 to 2.0 g per kg of adjusted body weight per day, and offers an absolute target of 80-120 g a day as a simpler alternative (Mozaffarian et al., Obesity Pillars 2025). This calculator gives a figure between 1.0 and 2.2 g/kg based on your activity, goal and strength training, and uses adjusted body weight when your BMI is 30 or higher.
Why is protein more important on Ozempic, Wegovy, Mounjaro or Zepbound?
Because weight lost on a GLP-1 is not all fat. In the STEP 1 trial of semaglutide, of an average 13.6 kg lost, 5.3 kg (38%) was lean body mass, which the 2025 joint advisory estimates corresponds to about 20% of the weight lost being muscle. The advisory adds that low protein consumption due to reduced appetite may contribute to muscle loss, particularly with older age, sedentary behavior or a lack of resistance training (Mozaffarian et al., Obesity Pillars 2025).
Can I eat too much protein on a GLP-1?
The 2025 joint advisory says prolonged intake above 2 g/kg/day should be avoided because of potential adverse health effects (Mozaffarian et al., Obesity Pillars 2025). This calculator does not cap its result: its highest combination gives 2.2 g/kg. If you have kidney disease or another medical condition, talk to your healthcare provider before raising your protein intake.
How should I split my protein throughout the day?
The calculator's per-meal figure is simply the daily figure divided by four. The International Society of Sports Nutrition's general recommendation per serving is 0.25 g of high-quality protein per kg of body weight, or 20-40 g, spread evenly every 3-4 hours (Jäger et al., Journal of the International Society of Sports Nutrition 2017). That guidance was written for people who exercise, not specifically for people on a GLP-1.
What if I'm vegetarian or vegan on a GLP-1?
The calculator's number does not change with the source of your protein. Plant foods that are high in protein include lentils, chickpeas, tofu, tempeh, seitan, edamame, and pea, soy or hemp protein powders.
Does the calculator account for my age?
In one way. If you are older than 50 and your starting figure would be below 1.2 g/kg, it is raised to 1.2. That only affects people who are sedentary and maintaining weight. For comparison, the PROT-AGE study group recommends at least 1.0 to 1.2 g/kg a day for people over 65, and 1.2 g/kg or more for those who exercise (Bauer et al., Journal of the American Medical Directors Association 2013). Starting the floor at 51 is this calculator's own choice.
Why does the calculator use adjusted body weight for a BMI of 30 or higher?
Because the 2025 joint advisory notes that for people with obesity the use of actual weight can significantly overestimate protein requirements (Mozaffarian et al., Obesity Pillars 2025). The calculator works out an ideal body weight with the Hamwi formula and adds 40% of the difference between your actual weight and that ideal weight. The 40% factor is this calculator's own choice.
How does strength training affect my protein needs?
The calculator adds 0.1 g/kg if you strength train 1-2 times a week and 0.2 g/kg for three or more times a week. The 2025 joint advisory notes that targets of 1.2-1.7 g/kg of body weight a day have been proposed during strength training (Mozaffarian et al., Obesity Pillars 2025). The size of the calculator's addition is its own choice.
How much protein do I need on Mounjaro?
The same as on any other GLP-1 medication with the same weight, height, age, activity, goal and strength training. The calculator does not ask which medication you take, and we know of no published protein target specific to Mounjaro. What Mounjaro changes is appetite, which makes the number harder to reach, not different.
How much protein do I need on Zepbound?
Zepbound is tirzepatide, the same medication as Mounjaro, and the calculator's method is identical for both. We know of no published protein target specific to Zepbound, so the result depends on your body and activity, not the brand.
How much protein do I need on Ozempic?
The calculator gives an Ozempic user the same number as anyone else on a GLP-1 medication with the same answers. We know of no published protein target specific to Ozempic. On low-appetite weeks the target does not fall, so smaller protein-rich meals and shakes do more of the work.
How much protein do I need on Wegovy?
The method is the same as for Mounjaro, Zepbound and Ozempic. Wegovy is semaglutide, the medication studied in STEP 1, where 38% of the weight lost was lean body mass (Mozaffarian et al., Obesity Pillars 2025). We know of no published protein target specific to Wegovy.