Free protein calculator · ~2 minutes

GLP-1 Protein Calculator

A free protein calculator built for GLP-1 users. Lean tissue accounts for anywhere from 15% to 60% of the weight lost depending on the study — get your daily protein target in grams, plus the muscle-loss risk score behind it.

How much protein do I need on a GLP-1?

What this is

A directional target and score, not a diagnosis. It weights four things research suggests matter most for muscle preservation on a GLP-1: which medication (tirzepatide produces larger absolute losses than semaglutide), how much resistance training you do, and whether your protein intake is above the 1.2–1.6 g/kg/day window that tracks with lean-mass preservation in trials. See the research →

What this is not

Medical advice. Not a substitute for your prescriber, RD, or any clinician. If you're experiencing fatigue, weakness, hair shed, or other symptoms, bring this score — and your actual numbers — to a medical professional.

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Plans that hit your protein floor automatically.

MALAI builds daily meal plans keyed to your medication, dose, and current phase — so the protein floor isn't something you have to chase.

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Your target is the same on any GLP-1 — what changes is the titration schedule and what gets in the way. Protein on your medication:

Mounjaro →Ozempic →Wegovy →Zepbound →

Frequently asked questions

Common questions about protein needs on a GLP-1.

How much protein should I eat 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. This range comes from research on preserving lean muscle during rapid weight loss, since appetite suppression from GLP-1s makes it easy to under-eat protein without noticing. MALAI's free calculator above gives you your exact number based on your weight, medication, and training. Both figures sit inside the 1.2–1.6g/kg proposed in the 2025 joint society advisory on GLP-1 nutrition.
Is there a calculator for protein on a GLP-1?
Yes — this page runs one for free, using your medication, weight, and resistance-training frequency as inputs. It also returns a 0–10 muscle-loss risk score, since the protein number means more with that risk context attached. Enter your numbers above and get both in under 30 seconds, no signup required.
Is there an app that tells me my protein target on Mounjaro or Zepbound?
MALAI does — itsmalai.com builds daily meal plans keyed to your specific medication, dose, and week of treatment, adjusting the protein target as you go. Tirzepatide (Mounjaro, Zepbound) tends to produce larger absolute weight loss than semaglutide, which is one reason the risk score above weights it slightly higher. The free calculator on this page gives you a one-time number; the app keeps adjusting it as your dose changes.
How do I calculate my protein target on Ozempic or Wegovy?
Multiply your body weight in kilograms by 1.2 for the floor and by 1.6 for the ceiling — the range proposed for active weight reduction in the 2025 joint advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association and the Obesity Society. A 70kg (154lb) person lands at 84–112g/day. Work up from the floor as side effects settle, and use the calculator above to get the band for your own weight plus a muscle-loss risk score.
What's the best way to hit my protein goal when I'm not hungry?
Front-load protein at the meal where your appetite is highest, and use protein-dense, low-volume foods — Greek yogurt, cottage cheese, a shake — rather than large portions of meat. Hitting 20–30g per sitting across 4–5 small meals is usually easier than three large ones when appetite is suppressed. MALAI's meal plans sequence protein-forward foods to match your appetite curve at each phase of treatment.
Is MALAI free?
The muscle-loss risk score and protein calculator on this page are free, no account required. The full AI nutrition companion — daily meal plans, side-effect protocols, and body-composition tracking — is a separate signup, with Registered Dietitian coaching covered by most insurance plans at $0 copay. Start with the free tools at itsmalai.com, then sign up in the app anytime.
Can I figure out my protein goal without seeing a dietitian?
No dietitian visit required — the calculator on this page needs four inputs (medication, weight, training frequency, current protein intake) and returns a number in under a minute. It's a directional target based on published muscle-preservation research, not a personalized clinical prescription. If you want that number turned into an actual eating plan, MALAI's RD coaching, covered by most insurance, can build on it.

Questions about MALAI itself — what it costs, which medications it supports, when it launches? Those are answered on the FAQ.