How much protein should I eat on a GLP-1?

Guidance for protecting muscle during weight loss commonly lands well above typical intakes — often around 1.6 grams of protein per kilogram of body weight, and higher for people training hard. This calculator gives you a personal daily target based on your weight, goal and training. It is general information, not medical advice — for an individual prescription, talk to your clinician or dietitian.

Why does protein matter more on Ozempic, Wegovy, Mounjaro or Zepbound?

Fast weight loss from any method, including GLP-1 medications, can include lean mass as well as fat — trial data suggests lean mass can account for roughly a quarter of total weight lost. Adequate protein plus resistance training are the two research-backed countermeasures for keeping muscle while you lose fat.

How do I actually hit my protein when I have no appetite?

Front-load protein earlier in the day when appetite is highest, lean on protein-dense staples, and split the target across several small servings. The Preserve app gives you this number automatically and suggests low-appetite options for the days eating feels like a chore.

Free GLP-1 protein calculator

How much protein do you actually need?

On Ozempic, Wegovy, Mounjaro or Zepbound, the weight comes off fast — and muscle is what's at risk. Protein is the number one thing protecting it. Get yours in one tap.

Takes 10 seconds No email required Built for GLP-1 life

Your daily protein target

Your current weight

Your goal right now

Strength training per week

General guidance, not medical advice.

0g / day

Your daily protein target

Aim for around – to keep muscle while you lose fat. Front-load it earlier in the day when appetite is highest.

0gper meal, across 4

0gper kg body weight

That's a lot of protein on no appetite. Preserve sets this exact number for you and makes it easy to hit — even the day after your shot.

Get Preserve — hit this every day Free · iPhone · your target's ready in 30 seconds

Here's the hard part

Knowing the number is easy. Hitting it isn't.

GLP-1s kill your appetite — that's the point. But it also means your protein target now feels like a mountain on the days you barely want to eat. That's where the muscle quietly slips away.

Appetite crashes

The day after your shot, food is the last thing you want — right when protein matters most.

Fullness comes early

You get full in a few bites, so big protein meals don't happen. It has to be spread out and planned.

Muscle loss is invisible

The scale still drops, so nothing looks wrong — until strength and shape start to go with it.

Preserve — for iPhone

This number, handled for you.

✓Your protein target, set automatically — no math, no calculators, updated as your weight changes.
✓Fast logging & low-appetite ideas for the days eating is a chore, so you actually hit it.
✓Strength workouts around your shot — the other half of keeping muscle, planned for you.
✓Weekly check-ins that adjust the plan before you drift.

Download on the App Store

Free to download · iPhone · Works alongside Ozempic, Wegovy, Mounjaro & Zepbound routines

Preserve protein screen: your daily protein target with a progress ring and fast meal logging

This calculator provides general fitness and nutrition information, not medical advice, and does not replace your healthcare provider. Protein needs vary by individual, kidney health and other factors — talk to your clinician or dietitian before making changes. Do not change medication, dosage, or treatment based on this page. Ozempic, Wegovy, Mounjaro, and Zepbound are trademarks of their respective owners; Preserve is not affiliated with those owners.