P ProteinBenchmark
For Ozempic · Wegovy · Zepbound · Mounjaro · Saxenda

The GLP-1 protein calculator.

Without enough protein on a GLP-1, up to 40% of the weight you lose is muscle. This calculator tells you the daily protein target you need — and the food density required to hit it within your reduced appetite.

Your inputs

lb
lb

We use goal weight (not current) to compute protein needs — it preserves lean mass at your target.

1 — barely eating10 — normal hunger

Educational only — not medical advice. If you're on a GLP-1, talk to your prescribing doctor before adjusting your protein intake significantly.

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Fill in your inputs to see your protein target — and the snack tier you'll need to actually hit it within reduced calories.

Frequently asked questions

Plain-language answers to the most-searched GLP-1 protein questions.

Why do GLP-1 users need more protein per calorie than other dieters?
GLP-1 medications cause both rapid weight loss AND reduced appetite. Without enough protein, 25–40% of weight lost can be lean muscle (Aronne et al. 2024 SURMOUNT-1 trial). Because you eat fewer total calories, the protein you do eat must be more concentrated — meaning higher protein density per food choice.
How much protein should I eat on Ozempic / Wegovy / Zepbound?
The current consensus from sports nutrition research is 1.6–2.4 g/kg of GOAL bodyweight (not current). For a person whose goal weight is 75 kg, that's 120–180g of protein per day — toward the upper end if you're actively losing weight or 50+.
What is "protein density" and why does it matter on a GLP-1?
Protein density is the percentage of a food's calories that come from protein. We score every food on a 4-tier system: Platinum (40%+), Gold (25–39%), Silver (15–24%), Avoid (under 15%). On a GLP-1, if your appetite is suppressed below 1,500 kcal/day, you typically need to average Gold or Platinum tier foods to hit your protein goal in the calories you can comfortably eat.
Are protein bars enough to hit my protein target on a GLP-1?
Most popular protein bars (Quest, Built, Barebells) sit in the Gold tier (25–40% density) and will help — but they may not be enough on their own if your appetite is low. Higher-density sources like whey isolate, egg whites, lean turkey, and Fairlife Core Power (all Platinum tier) are better staples for very-low-appetite days.
Should I count protein toward my goal weight or current weight?
Goal weight. Targeting protein based on current (heavier) weight typically over-estimates your needs and crowds out other nutrients in a calorie-restricted diet. Goal weight is the convention used in current GLP-1 nutrition consensus.

A note on the math

We use 2.0 g/kg of goal weight as the protein target — the midpoint of the 1.6–2.4 g/kg range supported by recent GLP-1 + sarcopenia literature. Estimated daily caloric intake is derived from your appetite score (1–10), based on observed averages from clinical trials and registered-dietitian reports of GLP-1 users at varying appetite levels.

See full methodology for the formulas, sources, and the references behind every number.