How much protein you actually need on a GLP-1
Most people on a GLP-1 are eating half the protein they need — not because they're lazy, but because the medication kills the appetite that used to carry them there. Here's the target and the plan to hit it.
The number
For preserving muscle during weight loss, the consensus range is 1.2–1.6 grams of protein per kilogram of body weight per day. That's well above the 0.8 g/kg government minimum (which is set to prevent deficiency, not protect an active adult losing weight).
The quick math
Weight in pounds ÷ 2.2 = your weight in kg. Multiply by 1.2 and 1.6 for your range. A 180-lb person ≈ 82 kg → about 98–131 g/day. Prefer not to do math? The free calculator does it in 15 seconds →
Spread it out: 30–40g at breakfast, lunch, dinner, and one backup feeding beats one giant protein dinner.
How to hit it when you're not hungry
- Protein first, always. Eat the protein on your plate before anything else — appetite fades fast, so bank it early.
- Liquid counts. A 30g shake or a Greek-yogurt bowl is a legitimate meal on a "can't-eat" day.
- Density over volume. Choose foods with the most protein per bite: eggs, fish, chicken, cottage cheese, tofu. See our low-appetite recipes.
- Stock the backups. The Costco list is built around grab-and-go protein.
One caveat
High-protein eating is safe for healthy kidneys, but if you have advanced kidney disease your target may be different — check with your clinician.