💪 Pair the protein target with resistance training 2–3× per week — it's the single biggest lever for keeping muscle while losing weight on a GLP-1.
FAQ
How much protein should I eat on a GLP-1 medication?
Most guidance for people losing weight rapidly lands at 1.4–1.8 g of protein per kg of body weight daily — the 1.6 g/kg column is a practical target. Published trials show 25–40% of GLP-1 weight loss can be lean mass when protein is inadequate, and higher protein plus resistance training reduces that substantially.
Should I use current weight or goal weight?
For most people, current body weight works. If you have a high BMI, some dietitians calculate from an adjusted or goal weight instead so the target stays realistic — ask your clinician which is right for you.
What if I can't hit my protein target?
Common on GLP-1s. Tactics that help: eat protein first at every meal, use protein shakes or Greek yogurt as snacks, spread intake across 4–5 smaller meals, and treat the target as a floor to work toward rather than a pass/fail test. See our protein-per-meal tool for realistic food examples.