GLP-1 Protein Calculator: How Much Protein You Need on Semaglutide or Tirzepatide
Interactive protein calculator designed for GLP-1 medication users. Calculate your daily protein target based on weight, activity level, and weight loss phase.
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Protein Calculator
Your Daily Protein Target
180g
per day (1g per pound x 180 lbs)
Per Meal (3 meals)
60g
Per Meal (4 meals)
45g
Shakes Needed
3
High-Protein Food Quick Reference
Best Sources
- Chicken breast: 31g per 4oz
- Greek yogurt: 17g per cup
- Whey protein shake: 25-40g
- Eggs: 6g each (3 eggs = 18g)
GLP-1 Protein Tips
- Eat protein FIRST at every meal
- Use shakes when appetite is very low
- Spread protein across all meals evenly
- Track protein for the first month until it becomes habit
Medical Disclaimer: This calculator provides general guidance. Consult your healthcare provider or registered dietitian for personalized protein recommendations, especially if you have kidney disease or other conditions.
Frequently Asked Questions
Why is protein so important on GLP-1 medications?
GLP-1 medications reduce appetite significantly, which means you eat fewer calories. Without adequate protein (0.8-1.2g per pound of body weight), your body may break down muscle for energy. Preserving muscle mass during weight loss is critical for metabolic health and physical function.
How much protein should I eat per day on semaglutide?
Aim for 0.8-1.2 grams of protein per pound of current body weight daily. For a 200-lb person, that is 160-240 grams per day. Start at the lower end if sedentary, higher if strength training. This is the single most important nutritional target on GLP-1 medication.
What if I can not eat enough protein due to reduced appetite?
Protein shakes are your best friend on GLP-1 medication. A quality whey or plant protein shake provides 25-40g of protein in a liquid form that is easier to consume when appetite is low. Prioritize protein at every meal, eating it first before other foods.
Does the protein recommendation change as I lose weight?
Recalculate your protein target every 20-30 pounds of weight loss. Use your current weight, not your starting or goal weight. As you lose weight, your absolute protein needs decrease slightly, but the grams-per-pound ratio remains the same.
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