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

1

~40% of weight lost on semaglutide comes from lean mass

Source: Endocrine Society ENDO 2025

2

Resistance training 3x/week + adequate protein preserves muscle

Source: Joint advisory ACLM/ASN/OMA/TOS

3

Protein intake alone is likely inadequate without structured exercise

Source: Joint advisory ACLM/ASN/OMA/TOS

4

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

GLP-1 Nutrition GuideSide Effect Timeline ToolTitration Planner