GLP-1 Protein Calculator

It uses the ranges in two 2025 publications on nutrition for people using GLP-1-based therapies: a joint advisory from four obesity and nutrition societies [1] and an expert consensus statement [2]. While you're actively losing weight, the consensus suggests 1.2–1.5g of protein per kg of body weight a day. During maintenance it suggests at least 0.8g per kg, and older adults at least 1.0–1.2g per kg.

The advisory also describes an absolute target of 80–120g a day as a practical option [1]. If your weight-based number looks high, that's a sensible thing to raise with your dietitian.

When portions shrink, protein often shrinks with them. The guidance highlights that when weight comes off quickly and food intake drops a lot, some of the weight lost can be lean tissue, which is why it focuses on getting enough protein and keeping up strength training [1][2].

• Spread protein across three to five smaller meals or snacks instead of one or two big ones.
• Start each meal with the protein part, so it's eaten before you feel full.
• Lean on protein-dense foods that are easy to eat in small amounts, like Greek yoghurt, eggs, cottage cheese, tuna and tofu.
• Our protein meal calculator can help you plan meals that hit a per-meal target.
• For ideas, see our small high-protein meals, each with 20–30g of protein in a smaller portion.

The joint advisory stresses that more protein on its own isn't enough, and pairs it with regular resistance (strength) exercise [1]. It also covers fluids, fibre and overall food quality. For the full picture, read our guide to protein and GLP-1.

Speak to your prescriber or GP if you're regularly struggling to eat or drink, or if you have kidney disease or another condition that affects how much protein you should have. An Accredited Practising Dietitian can build a plan around your medicine, appetite and goals [3][4].