How Much Protein on a GLP-1?

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The protein target at a glance

Body weight	Daily protein target (1.2–1.6 g/kg)	Per meal (3 meals)
130 lb (59 kg)	~71–94 g/day	~24–31 g
160 lb (73 kg)	~87–116 g/day	~29–39 g
190 lb (86 kg)	~104–138 g/day	~35–46 g
220 lb (100 kg)	~120–160 g/day	~40–53 g

Nutrition guidance is general and reflects current sources; individualize with a clinician or dietitian. Information is current as of June 2026.

Why the target is 1.2–1.6 g/kg — not the standard RDA

The 2025 multi-society GLP-1 nutrition advisory (ACLM/ASN/OMA/TOS) recommends 1.2–1.6 g of protein per kg of body weight per day during active weight loss, with up to ~1.7 g/kg for those doing strength training. In pounds, that's roughly 0.5–0.7 g per pound — for most people, ~80–120 g/day.

The standard sedentary RDA is only 0.8 g/kg — a floor for preventing deficiency, not a target for preserving muscle during rapid weight loss. Research on semaglutide 2.4 mg (the active ingredient in Wegovy) demonstrated weight reductions averaging ~15% over 68 weeks in the STEP-1 trial (Wilding et al., NEJM 2021). That speed of loss is precisely what elevates lean-mass risk — and why the standard RDA falls short. (These trial results apply to the branded molecule studied; compounded semaglutide is not FDA-approved and is not therapeutically equivalent to Wegovy or Ozempic.)

How to hit your target across the day

Split your daily target into ~20–30 g per meal — the amount research associates with maximally stimulating muscle protein synthesis per sitting — plus a protein-rich snack if needed. On a GLP-1, leading each meal with protein matters more than usual because your appetite often runs out before the plate does. If you're struggling to hit your target because you simply aren't hungry, see our guide on hitting your protein goal when you're not hungry on a GLP-1.

For a practical food-by-food guide, see high-protein foods for GLP-1 — whole-food sources like chicken breast, Greek yogurt, eggs, cottage cheese, lentils, and fish tend to land 20–30 g per serving with minimal processing.

Protein + strength training — it takes both

The 2025 advisory is explicit: protein alone is not enough to preserve muscle — it works with resistance training (aim for ~3 sessions per week). Without strength work, even adequate protein cannot fully prevent lean-mass loss during rapid weight loss. Together, protein and lifting help ensure the weight you lose comes predominantly from fat. That's why Nouri's program pairs a nutrition plan with a movement plan.

The STEP-4 maintenance trial (Rubino et al., JAMA 2021) — which studied semaglutide's branded form — showed that discontinuing the medication led to regained weight, underscoring that lifestyle habits like adequate protein and exercise are the durable layer of any GLP-1 program. (These findings are about the branded molecule, not Nouri's compounded medication.)

Related GLP-1 nutrition guides

• What to Eat on a GLP-1 (the full guide)
• High-Protein Foods for GLP-1
• Hitting Your Protein Goal When You're Not Hungry
• How to Maximize Weight Loss on Ozempic
• Do You Qualify for a GLP-1?

How Nouri supports your nutrition on a GLP-1

Eating enough protein on a GLP-1 is the difference between losing fat and losing muscle — and most programs leave you to figure that out alone. The Nouri program includes a personalized, whole-food nutrition plan built around adequate protein and fiber — with whole-food fats like extra-virgin olive oil, avocado, and nuts rather than ultra-processed convenience foods — plus a movement plan to protect muscle and ongoing clinician support to adjust guidance as your appetite changes.

Compounded semaglutide starts at $120/month (on the 6-month plan) and compounded tirzepatide starts at $175/month — all-inclusive, any dose, same price. (Compounded GLP-1 medications are not FDA-approved and are not therapeutically equivalent to the brand-name drugs.) For a full breakdown of what GLP-1 programs cost across providers, see GLP-1 cost in 2026 and the openly-licensed Nouri GLP-1 Telehealth Pricing dataset.

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Frequently asked questions

How much protein should I eat on Ozempic?

Aim for 1.2–1.6 g of protein per kg of body weight per day (about 0.5–0.7 g per pound), often around 80–120 g/day, spread across meals at ~20–30 g each. This protects muscle during rapid weight loss.

How many grams of protein per day on a GLP-1?

For most people, roughly 80–120 g/day, based on 1.2–1.6 g/kg of body weight. Larger or strength-training individuals may aim higher (up to ~1.7 g/kg).

How much protein to avoid muscle loss on Ozempic?

At least 1.2 g/kg/day, ideally toward 1.6 g/kg combined with resistance training — protein alone, without strength work, will not fully preserve muscle.

Is 60 g of protein enough on a GLP-1?

For most adults, no — 60 g is usually below the 1.2–1.6 g/kg target (which is often 80–120 g/day). Aim higher to protect muscle while losing weight, and check with a clinician or dietitian.

How much protein on Mounjaro?

The same target as any GLP-1: 1.2–1.6 g of protein per kg of body weight per day (~0.5–0.7 g/lb), about 80–120 g for most people, spread ~20–30 g per meal.

Sources & references

• 2025 Multi-Society GLP-1 Nutrition Advisory — protein targets during weight loss (ACLM/ASN/OMA/TOS) (Tier 1 — peer-reviewed)
• Wilding JPH et al. Once-Weekly Semaglutide in Adults with Overweight or Obesity. NEJM 2021 (STEP-1) (Tier 1 — NEJM)
• Rubino D et al. Effect of Continued Weekly Subcutaneous Semaglutide vs Placebo on Weight Loss Maintenance. JAMA 2021 (STEP-4) (Tier 1 — JAMA)
• NIDDK — Prescription Medications to Treat Overweight & Obesity (Tier 1 — NIH/.gov)
• FDA — Human Drug Compounding (Tier 1 — FDA/.gov)
• Mayo Clinic — GLP-1 Medications and Muscle Loss: What to Know About Nutrition and Supplements (Tier 3 — clinical media)
• Cleveland Clinic — The GLP-1 Diet (Tier 3 — clinical media)

Medically reviewed by Amber Patel, MD. Nouri content is reviewed by licensed clinicians and registered dietitians and updated as guidance changes. Author: Nouri Editorial Team.

This article is general nutrition information, not individual medical or dietary advice — talk to your clinician or a registered dietitian about your needs, especially if you have diabetes, kidney disease, or take other medications. Nutrition guidance reflects the 2025 multi-society GLP-1 nutrition advisory (ACLM/ASN/OMA/TOS) and other current sources listed above. Ozempic®, Wegovy®, and Rybelsus® are registered trademarks of Novo Nordisk; Mounjaro® and Zepbound® are registered trademarks of Eli Lilly. Nouri is not affiliated with these companies. Compounded semaglutide and tirzepatide are not FDA-approved and are not therapeutically equivalent to the brand-name drugs. References to clinical trials (STEP-1, STEP-4) describe research on the branded molecules studied in those trials, not outcomes of Nouri's compounded medications or The Program. Information is current as of June 2026.