GLP-1 Protein Calculator
Adequate protein intake is critical while on GLP-1 medications. Clinical data shows approximately 40% of weight lost on semaglutide comes from lean mass (Endocrine Society ENDO 2025). Calculate your personalized daily target based on the 2025 joint advisory from leading obesity medicine societies.
Evidence-based: Targets derived from the Joint advisory: ACLM, ASN, OMA, Obesity Society (2025). The advisory recommends 1.0–1.5 g/kg/day with a minimum of 80–120g/day for adults on GLP-1 weight loss medications.
Enter Your Details
Enter your weight above to calculate your protein target.
Why Protein Matters on GLP-1s
~40% of weight lost on semaglutide comes from lean mass
Source: Endocrine Society ENDO 2025
Resistance training 3x/week + adequate protein preserves muscle
Source: Joint advisory ACLM/ASN/OMA/TOS
Protein intake alone is likely inadequate without structured exercise
Source: Joint advisory ACLM/ASN/OMA/TOS
Aim for 150 min/week moderate aerobic exercise + strength training
Source: Joint advisory ACLM/ASN/OMA/TOS
Full guidelines: Joint advisory: ACLM, ASN, OMA, Obesity Society (2025)
Hitting Your Target: Practical Tips
Protein First at Every Meal
Eat your protein source before vegetables and carbohydrates. This helps meet targets even when appetite is significantly reduced on GLP-1 medications.
Aim for 25–40g Per Meal
The joint advisory recommends 25–40g of protein per meal to maximize muscle protein synthesis. Below ~20g, the muscle-building signal is reduced.
High-Quality Sources
Prioritize complete protein sources: chicken, fish, eggs, Greek yogurt, cottage cheese, lean beef, tofu, and legumes. These provide all essential amino acids.
Older Adults: Aim Higher
Adults 65+ are advised to target 1.2–1.5 g/kg/day to offset age-related muscle loss (sarcopenia), which is accelerated during any caloric deficit.
Related Resources
Medical Disclaimer
This content is for informational and educational purposes only and does not constitute medical advice, diagnosis, or treatment recommendations.
Always consult a qualified healthcare provider before starting, stopping, or modifying any treatment. Do not disregard professional medical advice based on information found on this site.
No claims of therapeutic efficacy are made for substances that are not FDA-approved for the discussed indications. Research citations reflect published findings and do not imply endorsement.