GLP-1 Protein Needs Calculator
A Practical Target for Weight Loss
Calculate a practical protein target while using GLP-1 medicines such as Ozempic, Wegovy, Mounjaro, or Zepbound.
Why Protein Matters
GLP-1 medicines can make it easier to eat less, which is helpful for weight loss but can make protein harder to hit.
If protein intake is too low during a calorie deficit, some of the weight lost can come from lean mass as well as fat.
That is why this calculator uses a higher-than-baseline protein target as a planning tool rather than a guarantee.
How To Calculate Your Target
A practical starting range for many adults is about 1.2 to 1.6 grams of protein per kilogram of body weight per day. Your actual target may be higher or lower depending on age, kidney function, activity, and body-composition goals.
If you do resistance training or you are losing weight quickly, it is usually better to stay near the upper end of the range if your clinician says that is appropriate.
If you have kidney disease or another medical reason to limit protein, use individualized medical advice instead of a generic calculator result.
High-Protein Food Ideas
How To Use This Calculator Effectively
This page is a planning tool. Use it to set a protein target, then check whether you are actually reaching it in your daily log.
If your appetite is much lower than usual, try spreading protein across smaller meals or adding a shake instead of waiting for one large meal to cover the whole target.
Pair the target with strength training when appropriate, because resistance work helps preserve lean mass while you lose weight.
Frequently Asked Questions
Calculate a practical protein target while using GLP-1 medicines such as Ozempic, Wegovy, Mounjaro, or Zepbound.
Yes. Shotlee supports tracking doses, side effects, and health metrics. It is free.
It gives a useful planning range, but your exact needs depend on your body, your training, and any medical conditions that affect protein intake.
Recalculate after a meaningful weight change, a change in activity, or a change in appetite that affects how much protein you can comfortably eat.
Track Your Nutrition in Shotlee
Free dose logging, side effect tracking, and health metric monitoring for your complete protocol.