How Much Protein Do You Need on GLP-1 Medications?

If you’re taking injectable GLP-1 medications like Mounjaro or Wegovy, you’ve probably noticed a reduced appetite which is exactly how these treatments help support weight loss. But eating less means every bite needs to count. One of the most important nutrients to prioritise is protein. Getting enough protein daily helps you stay strong, maintain your energy and lose fat while preserving muscle, especially when your meals are smaller than usual.

Here’s how to figure out how much protein you need and easy ways to get it.

In this post:

Why Protein Matters on GLP-1s
Your Daily Target: Higher Than You Think
What 30–40g of Protein Looks Like
Protein Needs: General vs GLP-1 Patients
Main Takeaways
Tips for Hitting Your Daily Target
Looking for Protein Supplements?
FAQs: Protein & GLP-1 Treatments

Why Protein Matters on GLP-1s

When you’re losing weight particularly with medications that suppress appetite’ the goal isn’t just to lose weight. It’s to lose fat, not muscle.

Studies specifically examining GLP-1 medications found that approximately 40% of weight loss was attributed to muscle loss. That figure isn’t unusual for any rapid weight loss, but it underscores why protein intake is essential to protect your strength and metabolism.

Protein helps:

Preserves muscle mass – especially important as appetite drops
Improves satiety – keeps you feeling full for longer between meals
Supports metabolism – muscle burns more calories at rest than fat
Maintains energy – stable blood sugar and sustained strength

Your Daily Target: Higher Than You Think

While the UK’s minimum protein target is just 0.75g per kg of body weight per day, this level is designed to prevent deficiency, not to maintain strength during weight loss. On GLP-1 medications, your body needs more support.

Research shows that aiming for 1.2–1.6 g/kg/day, or 30–40 g per meal, gives your muscles the best chance to stay strong while you lose weight.

Quick Calculator:

If you weigh 100 kg: 120-160 grams of protein daily
If you weigh 80 kg: 96-128 grams daily
If you weigh 70 kg: 84-112 grams daily
If you weigh 60 kg: 72-96 grams daily

What 30-40g of Protein Looks Like

Meat & Dairy

120 g cooked chicken breast
5–6 large eggs
400 g low-fat Greek yoghurt
1 scoop whey protein shake

Vegetarian Options

1200 g tofu
300 g cooked lentils
150 g quorn (mycoprotein)
1 scoop vegan protein shake

Protein Needs: General vs GLP-1 Patients

Guideline	General Adult Population	Patients on GLP-1 Medications
UK RNI (minimum)	0.75 g/kg/day – enough to prevent deficiency in sedentary adults.	Not considered sufficient – higher intake needed to prevent muscle loss.
Optimal daily intake	1.0–1.2 g/kg/day for older adults to protect lean mass. 1.2–1.6 g/kg/day for active adults or during weight loss.	1.2–1.6 g/kg/day strongly recommended, even if not highly active, to offset muscle loss with reduced appetite and calorie intake. Some experts suggest up to 2.0 g/kg/day in certain cases.
Per-meal target	~30 g protein per meal maximises muscle protein synthesis. Spread across 3–4 meals per day.	30–40 g protein per meal across 3–4 meals per day ensures each eating occasion stimulates muscle maintenance despite smaller appetites.

Main takeaways

Your protein needs on GLP-1 medications are higher than most people realise — but meeting them doesn’t need to be complicated.

By aiming for 1.2–1.6g of protein per kg of body weight, and spreading that across 30–40g per meal, you’ll help:

Preserve lean muscle
Maintain steady energy
Stay full between meals
Optimise your fat loss

Think of it this way: You’re not just losing weight — you’re building strength and long-term health.

Tips for Hitting Your Daily Target

Mix it up: Have eggs for breakfast, tofu or Quorn at lunch, chicken for dinner and a protein shake between meals

Choose protein-rich snacking: Greek yoghurt, boiled eggs, protein bars (check sugar content), or roasted chickpeas

Prep in advance: Batch-cook lentils, tofu, or lean meats so it’s easy to add protein to meals on busy days or when you have a limited appetite

Use shakes wisely: While whole foods are preferable, protein shakes can be great as a supplement, particularly if you struggle to eat enough solid food

Hit 30–40g per meal: Aim for 30–40 grams of protein at each meal, spread across 3–4 eating occasions. This steady approach supports muscle maintenance better than loading most of your protein at dinner.