Nutrition on a GLP-1
How much protein on a GLP-1?
Aim for 1.2–1.6g of protein per kilogram of body weight per day. For a 180lb (82kg) person, that's roughly 98–131g daily — higher than most people eat without thinking about it, and higher than what most GLP-1 users hit once appetite drops.
Why the target is higher on a GLP-1
GLP-1 medications (Ozempic, Wegovy, Mounjaro, Zepbound) suppress appetite enough that total calorie intake drops sharply — and protein is usually the first macronutrient to fall short, since it takes more deliberate eating than carbs or fat. Research on rapid weight loss suggests up to 40% of the weight lost without adequate protein and resistance training can be lean muscle, not fat. Hitting the higher end of the 1.2–1.6g/kg range is one of the few levers that directly protects against that.
How to find your exact number
Multiply your body weight in kilograms by a number between 1.2 and 1.6 — higher if you do little resistance training or are further into treatment, lower if you train regularly and are earlier in titration. MALAI's free calculator does this math for you and adds a muscle-loss risk score based on your medication and training frequency.
Calculate your protein target →Hitting the number when you're not hungry
Front-load protein at the meal where appetite is highest, and reach for protein-dense, low-volume foods — Greek yogurt, cottage cheese, eggs, a shake — rather than large portions of meat. Most people on a GLP-1 find 4–5 small, protein-forward meals easier to hit than three large ones.
By medication
Dose and drug class change the specifics slightly. See the full breakdown:
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MALAI turns this number into a daily meal plan.
Adapted to your medication, dose, and current phase — so hitting your protein floor isn't something you have to plan around by hand.
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