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Protein Calculator for GLP-1 Users (Ozempic, Wegovy, Zepbound)

Find a daily protein target to help protect your muscle while you lose weight on a GLP-1 medicine. This page is about food only.

Last updated September 24, 2026

Your details

Units
Sex
Weight
Height
Meals a day

Your daily protein target

80–105 g

That’s about 27–35 g per meal across 3 meals.

Based on 1.2–1.6 g of protein per kg of body weight.

Eat the protein part of your meal first. Small, protein-rich meals and snacks, like Greek yogurt, eggs, fish, or chicken, can make your target easier to reach.

Calories

1,550

calories a day

Maintenance: 1,830 · −15% for your goal

Daily macros

Protein
95 g (25%)
Carbs
176 g (45%)
Fat
52 g (30%)

What this looks like in food

Classic day97 g protein

  • Breakfast: Eggs on toast

    33 g

    • 4 large eggs (25.2 g)
    • 2 slices (64 g) whole-wheat bread (7.9 g)

  • Lunch: Chicken wrap

    31 g

    • 3 oz (85 g) roast chicken breast (26.4 g)
    • 1 flour tortilla (45 g) (3.6 g)
    • 1 cup (30 g) spinach (0.9 g)

  • Dinner: Salmon, rice, and broccoli

    33 g

    • 4 oz (113 g) baked salmon (25.1 g)
    • 1 cup (158 g) cooked rice (4.3 g)
    • 1 cup (156 g) broccoli (3.7 g)
Quick and easy day92 g protein

  • Breakfast: Greek yogurt and berries

    35 g

    • 3 × ½ cup (339 g) plain nonfat Greek yogurt (34.6 g)
    • ½ cup (74 g) blueberries (0.5 g)

  • Lunch: Tuna sandwich

    30 g

    • 4 oz (113 g) canned tuna in water, drained (22 g)
    • 2 slices (64 g) whole-wheat bread (7.9 g)

  • Dinner: Beef and bean chili

    27 g

    • 2 oz (57 g) lean beef mince, cooked (16.4 g)
    • ½ cup (130 g) kidney beans (10.4 g)
Vegetarian day93 g protein

  • Breakfast: Cheesy scrambled eggs on toast

    29 g

    • 3 large eggs (18.9 g)
    • 1 oz (28 g) cheddar (6.4 g)
    • 1 slice (32 g) whole-wheat bread (4 g)

  • Lunch: Tofu and spinach rice bowl

    30 g

    • 5 oz (142 g) firm tofu (24.5 g)
    • 1 cup (158 g) cooked rice (4.3 g)
    • 1 cup (30 g) spinach (0.9 g)

  • Dinner: Baked potato with cottage cheese and beans

    34 g

    • 2 × ½ cup (226 g) cottage cheese (23.5 g)
    • 1 medium baked potato (173 g) (4.3 g)
    • ½ cup (127 g) baked beans (6 g)
Indian day89 g protein

  • Breakfast: Egg bhurji with roti

    30 g

    • 4 large eggs (25.2 g)
    • 1 roti (40 g) (4.5 g)

  • Lunch: Chicken curry with rice

    29 g

    • 3 oz (85 g) chicken breast, curried (24.7 g)
    • 1 cup (158 g) cooked rice (4.3 g)

  • Dinner: Paneer tikka with moong dal

    31 g

    • 150 g paneer (23.8 g)
    • ½ cup (101 g) cooked moong dal (7.1 g)

Protein values from USDA FoodData Central. Brands vary, so check your food labels.

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Not medical advice. If you have kidney disease, diabetes, or take prescription medication, talk to your doctor or a registered dietitian before changing your protein intake. Read our full disclaimer.

Why protein matters on a GLP-1

GLP-1 medicines help many people eat less. But when you lose weight, some of it can be muscle, not just fat. A 2025 advisory from four US nutrition and obesity groups lists keeping muscle as a key goal during treatment. Its two main tools are enough protein and strength exercise.

Eating less also means every bite counts more. A clear protein target helps you make the most of the food you do eat.

What this version sets up for you

This page starts with the goal set to "On a GLP-1 medication." That changes two things:

  • Protein: 1.2 to 1.6 grams per kilogram of body weight a day, the range from the 2025 advisory. If your BMI is over 30, we use the weight at a BMI of 30 for your height, as the advisory warns full weight can overstate needs.
  • Calories: a guide number 15% below maintenance. On a GLP-1, your appetite may set your intake more than any calculator. Focus on the protein number first.

For example, someone who is 5 ft 5 in (165 cm) and weighs 230 lb (104 kg) gets a target based on about 180 lb (82 kg). That works out to about 100 to 130 grams a day, or about 33 to 43 grams at each of three meals.

Food tips when you feel full fast

  • Protein first. Eat the chicken, fish, eggs, or tofu before the rest of the plate.
  • Go smaller and more often. Choose "3 meals + snack" to see a smaller per-meal target.
  • Order smart. See our GLP-1 friendly chain orders.

For more, read protein on Ozempic or our GLP-1 hub. To compare other goals, use the main protein calculator. This page does not replace advice from your doctor or care team.

Frequently asked questions

How much protein should I eat on Ozempic or Wegovy?

A 2025 joint advisory from four US nutrition and obesity groups lists 1.2 to 1.6 grams of protein per kilogram of body weight a day during active weight loss. This calculator uses that range. Your care team can help you adjust it for your health.

Is the protein target different on Zepbound or Mounjaro?

The 2025 advisory covers GLP-1 medicines and combination medicines as one group, so the same food guidance applies. This page does not cover doses or side effects. Ask your doctor or care team about those.

Why does the calculator use a lower weight than mine?

The advisory notes that using full body weight can overestimate protein needs in people with obesity. So if your BMI is over 30, we use the weight you would be at a BMI of 30 for your height. For someone who is 5 ft 5 in (165 cm), that is about 180 lb (82 kg).

What if I cannot eat that much protein?

Start with what you can manage and build up. Eat the protein part of each meal first, and pick foods that pack a lot of protein into a small portion, like Greek yogurt, cottage cheese, eggs, or tuna. If you often struggle to eat, tell your care team or a registered dietitian.

Related calculators

Sources

  1. Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint Advisory from ACLM, ASN, OMA, and TOS. Obesity. 2025.
  2. Full text of the 2025 joint advisory (PubMed Central)
  3. Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, 2005.