This free GLP-1 protein calculator gives you a daily protein target for preserving muscle while losing weight on Ozempic, Wegovy, Zepbound, Mounjaro, or a GLP-1 pill — plus a realistic per-meal breakdown for a suppressed appetite. Protein is the single biggest lever you control against muscle loss and hair shedding on these medications.
Why Protein Matters So Much on a GLP-1
GLP-1 medications quiet your appetite, and protein intake usually falls with it — right when your body needs more protein, not less. During rapid weight loss, inadequate protein accelerates two of the most common GLP-1 side effects: muscle loss (which drags your metabolism down with it) and hair shedding (telogen effluvium triggered by rapid loss and nutrient shortfalls). Clinical guidance for GLP-1 users generally recommends 1.2–1.6 g of protein per kg of body weight daily — well above the standard RDA — spread across meals rather than loaded into one sitting.
Pair the target with resistance training two to three times a week and you’ve covered both signals your body needs to hold onto lean mass. Our GLP-1 nutrition guide covers how to build meals around a small appetite, including fiber to keep digestion comfortable.
GLP-1 Protein Calculator FAQ
How much protein should I eat on Ozempic or Zepbound?
About 1.2–1.6 g per kg of body weight per day. For a 200 lb (91 kg) person that’s roughly 110–145 g daily — this GLP-1 protein calculator does the math for your exact weight and splits it across meals.
What if I can’t eat that much protein?
Very common early on. Prioritize protein first at every meal, use shakes or high-protein snacks to close the gap, and treat the range as a target to build toward rather than a pass/fail line. Even reaching the low end makes a real difference.
Does protein really help with hair loss on GLP-1s?
It’s one of the main modifiable factors. Hair shedding on GLP-1s is usually triggered by rapid weight loss combined with protein and nutrient shortfalls — adequate protein, iron, zinc, and vitamin D all support recovery.
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This calculator is for educational purposes only and is not medical or nutrition advice. People with kidney disease or other conditions should set protein targets with their healthcare provider.