Ozempic Protein Calculator
How much protein you need on Ozempic, Wegovy, Zepbound, or any GLP-1 medication to lose fat - not muscle.
This calculator provides estimates for educational purposes only and is not medical advice. It does not cover medication dosing. Discuss your nutrition plan with the provider who prescribed your GLP-1 medication.
Why protein matters more on a GLP-1
GLP-1 medications like Ozempic, Wegovy, and Zepbound work by silencing appetite. That is what makes them effective - and it is also the trap. When you barely feel like eating, protein is usually the first thing that drops, and clinical studies show that a meaningful share of the weight lost on these medications can be lean mass rather than fat. Losing muscle lowers the very metabolism you will depend on to keep the weight off later.
The fix is not complicated: hit a daily protein target and give your muscles a reason to stay, ideally through strength training. This calculator gives you the first half of that equation.
How the target is calculated
The calculator uses 1.2-1.6 grams of protein per kilogram of body weight - the range commonly recommended for adults losing weight - with two honest adjustments. First, at higher body weights it calculates from adjusted body weight (ideal weight plus 25% of the difference), because raw weight over-prescribes protein. Second, it nudges the range upward if you strength train or are over 60, when the body needs more protein to hold onto muscle.
- Base range: 1.2-1.6 g per kg of adjusted body weight
- Strength training 3+ times a week: up to 1.4-1.8 g/kg
- Age 60+: add roughly 0.2 g/kg to counter age-related muscle loss
- Practical floor: 60 g per day, regardless of size
Hitting the target when you have no appetite
The hard part on a GLP-1 is not knowing the number - it is eating it. A few tactics that work: eat the protein on your plate first, while the appetite window is open. Split the day into smaller meals instead of two large ones. Lean on dense, easy foods: Greek yogurt (about 17 g per 6 oz), cottage cheese (about 24 g per cup), eggs (6 g each), chicken breast (about 26 g per 3 oz cooked), canned tuna (about 20 g per can), and protein shakes (20-25 g per scoop).
If nausea is limiting what you can eat, start with our guide to foods that help with Ozempic nausea, and for full days of eating see the 7-day GLP-1 friendly meal plan.
What to do with your number
Protein is one macro - to see how it fits alongside carbs and fat for your calorie level, run the Macro Calculator or check your overall intake with the Daily Calorie Calculator. For what to actually put on your plate, see What to Eat on Ozempic.
And because the medication phase ends but the weight should stay off: read How to Keep the Weight Off After Ozempic and What to Eat After Stopping Ozempic - written by someone who lost 100+ lbs and kept it off without medication.