Free Tool
GLP-1 Protein Calculator
Calculate your optimal daily protein intake to preserve muscle mass while losing weight on Ozempic, Wegovy, Mounjaro, or Zepbound. Science-backed formula used by thousands of GLP-1 users.
Suggested Meals
Your Plan Awaits
We're calculating the perfect protein target for your body. Complete the steps to see your results.
How the Calculator Works
Our calculator uses the Hamwi method to determine your adjusted body weight, then applies activity-based multipliers and GLP-1-specific adjustments to calculate your optimal protein target.
Base Calculation
Uses Hamwi formula for ideal body weight adjusted for your current weight and BMI to prevent overestimation
Activity Adjustment
Multiplies by activity level (1.0-2.0x) to account for exercise needs and daily energy expenditure
GLP-1 Modifier
Applies a minimum protein floor for GLP-1 users to prevent muscle loss during rapid weight loss
Why Protein is Crucial on GLP-1 Medications
When taking GLP-1 medications like Ozempic, Wegovy, or Mounjaro, rapid weight loss can include 15-25% muscle mass loss along with fat. This muscle loss can slow your metabolism, reduce strength, and impact long-term health outcomes.
Higher protein intake helps you:
- Preserve lean muscle mass during weight loss
- Enhance satiety and reduce hunger between doses
- Support metabolic rate to prevent excessive slowdown
- Improve body composition for better long-term results
- Maintain strength and physical function
Research shows that GLP-1 users who consume adequate protein (1.2-2.0g per kg of body weight) retain significantly more muscle mass compared to those with lower protein intake. This translates to better metabolic health and sustained weight loss success.
Tips for Meeting Your Protein Goals
Distribute Throughout the Day
Aim for 25-40g of protein per meal across 3-4 meals for optimal muscle protein synthesis
Prioritize Lean Sources
Choose chicken, fish, Greek yogurt, eggs, and plant-based options like tofu and legumes
Use Protein Supplements Wisely
Whey or plant-based protein shakes can help meet goals when whole foods are challenging
Plan Ahead for Side Effects
If nausea limits solid food, try smoothies, Greek yogurt, or protein shakes for easier digestion
Frequently Asked Questions
Common questions about protein intake on GLP-1 medications
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