GLP-1 Protein Calculator
How much protein on Mounjaro, Ozempic, Wegovy or Zepbound? Get a daily target, per-meal amount and example foods.
Daily protein target
104g
Range: 96–112g (1.2–1.4 g/kg)
Protein per meal
~26g
Across 4 eating occasions
Based on 1.2–1.4 g/kg for someone who is light activity (1–2 walks/week). Many GLP-1 users (Mounjaro, Wegovy, Ozempic, Zepbound) aim for the middle of this range — about 26 g per meal across 4 eating occasions.
Example high-protein foods (GLP-1 friendly)
- Greek yoghurt (170 g) + berries~18g
- Eggs (2) + toast~14g
- Chicken breast (100 g cooked)~31g
- Protein shake / skim milk smoothie~25g
- Cottage cheese (150 g)~18g
- Tinned tuna (1 small tin)~20g
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Why protein matters on GLP-1 medication
Rapid weight loss on GLP-1 medications can include muscle as well as fat if protein intake is too low. Queries like “mounjaro protein intake”, “protein goal on mounjaro” and “zepbound protein calculator” all point to the same need: a simple daily target you can hit when appetite is suppressed. Many dietitians suggest roughly 1.0–1.6 g of protein per kg of body weight daily, depending on activity — this calculator gives an educational range, not a prescription.
How to use the protein calculator
- 1
Enter your weight in kg or lbs.
- 2
Select your typical activity level.
- 3
Review your daily protein range, per-meal target and example foods.
- 4
Not sure if you are hitting it? Try the protein deficiency checker.
Save your progress in GLPPal
Log injections, appetite, weight and side effects with reminders — so your calculator results become part of a full timeline.
Related GLP-1 tools
- Protein Deficiency CheckerQuick questionnaire to estimate whether your Mounjaro / Wegovy protein intake is likely low, borderline or OK.Read more
- Meal PlannerHigh-protein Mounjaro / Wegovy meal plan ideas based on medication, appetite, food preference and protein goal.Read more
- Calorie CalculatorHow many calories should I eat on Mounjaro or Wegovy? See maintenance, a safer weight-loss range, plus protein and fibre targets.Read more
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Tracking tools
Protein Calculator FAQ
A common starting range is 1.2–1.6 g per kg of body weight for active adults, or 1.0–1.2 g/kg if mostly sedentary. Appetite suppression can make hitting protein targets harder — smaller, protein-rich meals often work better than large portions.
Track your full GLP-1 journey in GLPPal
Download on the App Store. Log injections, appetite, weight and side effects — with reminders and weekly pattern insights.
GLPPal is designed for tracking and educational purposes only and is not medical advice.