Why protein matters on a GLP-1
GLP-1 medications like semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) work by suppressing appetite, which drives a calorie deficit. The catch: on any fast weight loss, up to ~40% of what you lose can be lean mass — muscle, not just fat. Protein, paired with resistance training, is the main lever to keep it.
The target, as a range
- 1.6–2.2 g/kg of body weight — the evidence-based range for preserving muscle in a deficit.
- 2.0–2.4 g/kg of lean mass — more precise, if you know your body-fat percentage.
- 0.8 g/kg is only the minimum to avoid deficiency — not a target on a deficit.
We show a range because the guidelines themselves are a range — no single number fits everyone.
This tool is informational and not medical advice. GLP-1 medications, protein intake and kidney health should be discussed with your doctor.
FAQ
How much protein should a female eat in a day?
Baseline is 0.8 g per kg of body weight, but that is a minimum to prevent deficiency, not an optimum. Active people are generally advised 1.2–2.0 g/kg, and 1.2–2.2 g/kg during weight loss to protect lean mass. For a 65 kg woman that is roughly 52 g at the floor and 78–143 g in the active range — which is why we show a range.
How many eggs is 100 g of protein?
About 16 large eggs — each has roughly 6 g. That is a useful reality check: hitting a high target from one food is impractical. Across sources, 100 g is around 400 g of chicken breast, or a mix of dairy, legumes and eggs across the day.
Is 100 g of protein a day too much?
For most adults, no. For a 70 kg person that is 1.4 g/kg — within the commonly recommended active range. Concerns about protein harming healthy kidneys are not supported by evidence in people without kidney disease. If you have kidney disease, protein should be set by your doctor.
How much protein do I need on semaglutide?
Studies of GLP-1 medications found a substantial share of weight lost is lean mass — around 39% in the STEP-1 semaglutide trial and roughly 25% in a SURMOUNT-1 tirzepatide substudy. Consensus guidance is 1.2–2.2 g/kg daily to protect muscle, alongside resistance training. Reduced appetite makes this hard, so protein-first meals are commonly advised. Discuss targets with your prescriber.
How can I get 30 g of protein easily?
Roughly: 120 g chicken breast, 150 g Greek yoghurt plus a handful of nuts, 5 eggs, 200 g cottage cheese, or 150 g lentils with rice.