Protein Intake on GLP-1 Medications (Ozempic, Wegovy, Mounjaro)
GLP-1 medications suppress appetite, so total food intake — and with it, protein intake — often drops sharply. Because a large share of weight lost on these medications can come…
Calculate Your Protein IntakeGLP-1 medications suppress appetite, so total food intake — and with it, protein intake — often drops sharply. Because a large share of weight lost on these medications can come from muscle if protein is neglected, many prescribers now recommend prioritizing protein-rich foods first at every meal and aiming for the higher end of the standard range (around 1.2g–1.6g per kilogram of body weight, or more if you also strength train).
- Eat protein first, before carbs or vegetables, at each meal.
- Favor high-protein, low-volume foods (eggs, Greek yogurt, whey, paneer) since appetite and portion sizes are reduced.
- Pair with light resistance training where possible to help protect muscle mass.
This is general information, not medical advice. Always follow the guidance of the doctor managing your prescription.
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
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