How much protein should I eat on Ozempic or Wegovy?

Most guidance for the weight-loss phase lands at 1.2 to 1.6 grams of protein per kilogram of body weight per day, with an absolute floor of about 80 grams per day. For a 90 kg (about 200 lb) person that is roughly 109 to 145 grams daily. The exact number depends on whether you use actual or adjusted body weight, and on your resistance-training level.

Do I use my actual weight or my ideal weight?

If your BMI is 30 or higher, protein targets are usually based on an adjusted body weight (ideal weight plus 40 percent of the difference between actual and ideal weight) so the number is not inflated by excess fat mass. Below a BMI of 30, your actual weight is used. This calculator applies the Devine ideal-body-weight formula and switches automatically at BMI 30.

What if I can't eat that much protein because of nausea or early fullness?

Appetite suppression is the point of GLP-1 medication, so meeting protein first matters more than ever. Prioritise protein at the start of each meal, lean on liquid and soft sources (Greek yogurt, skyr, cottage cheese, protein shakes, egg whites), spread intake across 3 to 4 smaller feedings, and hit your floor of about 80 grams per day even on a bad day.

Is more protein always better?

No. Guidelines cap routine intake around 2.0 grams per kilogram per day for most people in a weight-loss phase; going much higher shows little added benefit for muscle preservation and displaces other nutrients. This tool caps its coefficient at 2.0 g/kg. If you have kidney disease, talk to your clinician before increasing protein.

Is this medical advice?

No. This calculator is educational information only and does not replace personalized advice from your healthcare provider. Individual needs vary with kidney function, muscle mass, activity, and other conditions. Always consult your healthcare provider before changing your diet or medication.

GLP-1 Protein Calculator — Hit Your Protein Goal on Ozempic, Wegovy, Mounjaro & Zepbound

Your daily protein target

Body weight

Height

ft in

Sex (used for ideal-weight formula)

Medication

Resistance training per week

109–145 g protein / day

Based on 90.7 kg actual body weight × 1.2–1.6 g/kg.

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Tap + to add servings. The gauge fills toward your goal. Protein values are per-serving, derived from USDA FoodData Central (per-100 g measured values).

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goal 127 g

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Why protein matters more on a GLP-1 drug

GLP-1 receptor agonists like semaglutide and tirzepatide work by slowing gastric emptying and blunting appetite, so you eat less almost effortlessly. The catch: when weight comes off fast and total intake drops, a meaningful share of the loss is lean tissue rather than fat. Trials and reviews of GLP-1–driven weight loss report that roughly 25–40% of the weight lost can be lean body mass unless protein intake and resistance training are deliberately protected. Muscle is metabolically expensive tissue — losing it lowers your resting energy needs and makes long-term maintenance harder.

Two levers protect muscle during a calorie deficit: enough protein and resistance training. This page is about the first. The consensus for the active weight-loss phase is roughly 1.2–1.6 grams of protein per kilogram of body weight per day, with an absolute floor near 80–120 grams per day so that very light or very heavy people still land in a sensible range.

Why 1.2–1.6 g/kg? The evidence

Source	Recommendation	Reference
Mozaffarian et al., 2025 — joint ACLM / ASN / OMA / TOS nutrition guidance for obesity medications	1.2–1.6 g/kg/day during active weight loss; absolute intake ~80–120 g/day; routine intake above 2.0 g/kg not generally recommended	Obesity, 2025. doi:10.1002/oby.24336
AACE 2025 Consensus Statement on nutrition & muscle in obesity treatment	At least ≥1.2 g/kg/day protein to preserve lean mass during pharmacologic weight loss	AACE Consensus, 2025
JISSN 2025 position on protein during GLP-1 therapy	1.2–2.0 g/kg/day, calculated on adjusted body weight for higher-BMI individuals	J Int Soc Sports Nutr, 2025. doi:10.1080/15502783.2025.2550139

This calculator uses 1.2–1.6 g/kg as its default band, switches to adjusted body weight at BMI ≥ 30 (Devine ideal weight + 40% of the excess), applies an 80 g/day floor, and caps its coefficient at 2.0 g/kg — directly reflecting the ranges above.

Can't stomach it? Protein strategies when you feel full or nauseous

Protein first. Eat the protein on your plate before carbs or vegetables, while your appetite window is open.
Go liquid and soft. Nausea makes solids unappealing. Protein shakes, Greek yogurt, skyr, cottage cheese, and liquid egg whites deliver 15–30 g with little chewing.
Spread it out. Four small 25–35 g feedings are easier than three large ones when your stomach empties slowly.
Hold the floor. On a rough day, still aim for at least ~80 g. Consistency beats any single big meal.
Stay hydrated between meals, not during — filling your stomach with fluid at mealtime crowds out protein.

How the math works

Ideal body weight (Devine): men 50 + 2.3 × (inches over 5 ft) kg; women 45.5 + 2.3 × (inches over 5 ft) kg.
Adjusted body weight (BMI ≥ 30): ideal weight + 0.4 × (actual − ideal). Below BMI 30 we use your actual weight.
Daily target: dosing weight × 1.2 to 1.6 g/kg, floored at 80 g/day, coefficient capped at 2.0 g/kg.
Meal split: your target divided across 3 or 4 meals, aiming for roughly 25–40 g per meal to maximise the muscle-building response.

Educational information only — not medical advice. This calculator does not diagnose, treat, or replace personalized guidance. Individual protein needs vary with kidney function, muscle mass, activity, and medical conditions. Consult your healthcare provider before changing your diet or medication.

Nutrition values are derived from USDA FoodData Central (U.S. Department of Agriculture, Agricultural Research Service), released to the public domain under CC0.

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