Where the numbers come from
In 2025 four US societies for obesity and nutrition published a joint advisory on eating well on GLP-1 medication. For active weight loss it suggests 1.2–1.6 g of protein per kg of body weight a day, or simply 80–120 g a day.
If your weight is well above a healthy range, the per-kg target is applied to an adjusted weight, not your current one, so the number stays realistic. The calculator does this for you.
Why protein matters on a GLP-1
Part of the weight you lose is not fat. In the STEP 1 trial of semaglutide, about 38% of the weight people lost was lean body mass, which includes muscle.
The same advisory pairs protein with strength training at least three times a week. Together they help you keep the muscle that holds you up, keeps your metabolism running and makes stairs easy.
When you’re not hungry
- Eat the protein on your plate first, before the sides.
- Spread it out: several smaller protein meals are easier than two big ones.
- On low-appetite days, drink it: milk, kefir or a protein shake.
- Keep ready-to-eat options at hand: Greek yogurt, eggs, cottage cheese, tuna.
The drug you take doesn’t change the target. It changes how hard the target is to reach.