----------|-------------------|-------------------| | 180 lbs (82 kg) | 98g | 131g | | 200 lbs (91 kg) | 109g | 146g | | 220 lbs (100 kg) | 120g | 160g | | 250 lbs (113 kg) | 136g | 181g |
Use your current body weight for now. As you lose weight, you can adjust downward slightly, but err on the higher side during active weight loss.
Why It Matters on GLP-1s
During any weight loss, your body breaks down both fat and lean tissue for energy.
Protein provides: - Building blocks to preserve muscle - Signal to prioritize fat breakdown over muscle - Satiety (helpful even on GLP-1s) - Metabolic support
Without adequate protein, the muscle loss ratio worsens. You'll lose weight, but more of it will be muscle.
Studies show adequate protein can shift the ratio from 35% lean loss to 20-25% lean loss. That's meaningful.
The Challenge: Reduced Appetite
Here's the problem: GLP-1s make you not hungry. Eating enough protein requires intention when appetite is suppressed.
Common patterns: - Skip breakfast (low protein) - Small lunch (low protein) - Small dinner (low protein) - Total: 50-70g protein
That's about half of what you need.
Strategies That Work
1. Prioritize Protein First
At every meal, eat protein before anything else. This ensures you hit protein even if you can't finish the meal.
If you have chicken, vegetables, and rice — eat the chicken first.
2. Track Protein Specifically
You don't have to count every calorie. But tracking protein (even roughly) ensures you're meeting targets.
Apps like MyFitnessPal or simply tallying protein grams works.
3. High-Protein Foods Only
Focus on protein-dense options: - Greek yogurt (15-20g per cup) - Cottage cheese (25g per cup) - Chicken breast (31g per 4oz) - Fish (25g per 4oz) - Eggs (6g each) - Lean beef (28g per 4oz) - Protein powder (20-30g per scoop)
Avoid wasting your reduced appetite on low-protein foods.
4. Protein Shakes
When solid food feels impossible, liquid protein goes down easier.
A shake with: - Protein powder (25g) - Milk or Greek yogurt (10-15g) - Total: 35-40g
That's a meaningful portion of your daily target with minimal eating effort.
5. Don't Skip Breakfast
After overnight fasting, your muscles are primed for protein. Don't waste this window with just coffee.
Even a quick Greek yogurt or protein shake sets you up for success.
6. Spread Across Meals
Aim for 30-40g protein per meal, 3-4 meals daily.
Your body can only use so much protein at once for muscle synthesis. Spreading intake optimizes utilization.
Sample High-Protein Day
Breakfast: - Greek yogurt with berries: 20g - 2 eggs: 12g - Total: 32g
Lunch: - Chicken breast (4oz): 31g - Vegetables - Total: 31g
Afternoon snack: - Cottage cheese: 25g - Total: 25g
Dinner: - Salmon (5oz): 35g - Vegetables - Total: 35g
Daily total: 123g
This is achievable even with reduced appetite because each meal is protein-focused.
Protein Supplements
When food doesn't feel possible:
Whey protein: Fast-absorbing, high quality. 20-30g per scoop.
Casein protein: Slower-absorbing, good before bed.
Plant-based options: Pea protein, soy protein for those who prefer non-dairy.
Collagen: Not complete protein, but can supplement.
Whole food is preferable, but supplements are better than missing targets.
Common Mistakes
Mistake 1: "I'll eat protein when I'm hungry." On GLP-1s, you're rarely hungry. You have to eat protein intentionally.
Mistake 2: "I had chicken last night, that's enough." One meal doesn't cut it. You need consistent intake across days and meals.
Mistake 3: "Protein bars count." Many protein bars are candy with a protein claim. Check labels — aim for bars with 20g+ protein and minimal sugar.
Mistake 4: "I'll make it up on weekends." Protein needs are daily. You can't bank muscle preservation.
The Bottom Line
Target: 1.2-1.6 g/kg body weight daily Distribution: 30-40g per meal, 3-4 meals Strategy: Protein first, track specifically, supplement when needed
This single factor — adequate protein — can significantly reduce the muscle loss that GLP-1 critics worry about.
You're going to lose weight. Make sure most of it is fat.
Related Articles: - How to Minimize Muscle Loss on GLP-1s: The Protocol - The BELIEVE Trial: 92.8% of Weight Loss Can Be Fat - GLP-1 Side Effects in Men: What to Expect
Last updated: January 2026
Medical disclaimer: This content is for informational purposes only and does not constitute medical advice.