GLP-1 Protein Intake: How Much per Day and How to Reach It
Enter your weight and whether you are still losing. You get grams of protein a day: 1.2 to 1.6 g per kg while losing weight, the target nutrition experts propose to protect muscle on a GLP-1.
Protein calculator
- While losing weight
- 1.2 to 1.6 g per kg a day
- Adult minimum (RDA)
- 0.8 g per kg a day
- Stay under
- 2 g per kg a day for long periods
Protein by weight
| Your weight | While losing weight | Keeping weight steady (at least) |
|---|---|---|
| 120 lb (54 kg) | 65 to 87 g | 44 g |
| 140 lb (64 kg) | 76 to 102 g | 51 g |
| 160 lb (73 kg) | 87 to 116 g | 58 g |
| 180 lb (82 kg) | 98 to 131 g | 65 g |
| 200 lb (91 kg) | 109 to 145 g | 73 g |
| 220 lb (100 kg) | 120 to 160 g | 80 g |
| 240 lb (109 kg) | 131 to 174 g | 87 g |
| 260 lb (118 kg) | 142 to 189 g | 94 g |
| 280 lb (127 kg) | 152 to 203 g | 102 g |
| 300 lb (136 kg) | 163 to 218 g | 109 g |
| 320 lb (145 kg) | 174 to 232 g | 116 g |
| 340 lb (154 kg) | 185 to 247 g | 123 g |
| 360 lb (163 kg) | 196 to 261 g | 131 g |
Source: pmc.ncbi.nlm.nih.gov.
Source: pmc.ncbi.nlm.nih.gov.
Why protein matters with GLP-1
GLP-1 medicines lower your appetite, so your meals shrink and protein often goes down with them. Muscle can make up some of the weight lost. Enough protein and strength exercise, taken together, help you keep it. When you have obesity, the target based on your current weight can land high, so a dietitian may work from an adjusted weight instead.
