GLP-1 PlateHow Much Protein Do You Need on a GLP-1? (Calculator + Examples)
By Jorrie Smith, RD · Updated 2026-10-31 ·
There's no single official number for GLP-1 users. Here's the method this plan uses, and why.
The method: start from your goal weight
Use your goal (target) weight, not your current weight. This plan's default is 1.6 g per kg of goal weight (about 0.7 g per lb), with at least 100 g a day. The working range is 1.2 to 2.2 g/kg.
| Goal weight | Default (1.6 g/kg) | Range (1.2 to 2.2 g/kg) |
|---|---|---|
| 60 kg (132 lb) | 96 g → aim for 100 g | 72 to 132 g |
| 70 kg (154 lb) | 112 g | 84 to 154 g |
| 80 kg (176 lb) | 128 g | 96 to 176 g |
If that feels impossible on your appetite, start lower and build up. Something is better than nothing.
How to spread it out
Aim for 30 to 50 g at your first and last meals, with smaller amounts in between. On nausea days, smaller 15 to 20 g servings more often work better.
Who should check first
If you have chronic kidney disease, talk to your prescriber before eating more protein. The general adult minimum is 0.8 g/kg. Many sports nutrition and GLP-1 experts recommend more to help protect muscle during weight loss. This plan's default sits above that minimum, by design.
Want every day planned for you? The 14-day GLP-1 Plate plan does the math: 100 to 130 g protein and 25 to 35 g fiber a day (estimates).
Get the plan for US$19 (founding price)Free: sample plan (Days 1 to 4)
Four real days from the plan, plus the protein and fiber basics, the target finder and the Gentle-Day food guide.
General education, not medical advice. Ozempic®, Wegovy®, Mounjaro® and Zepbound® are registered trademarks of their owners. Not affiliated with or endorsed by Novo Nordisk or Eli Lilly.