----------|---------|---------| | 180 lbs (82 kg) | 98g | 131g | | 200 lbs (91 kg) | 109g | 146g | | 220 lbs (100 kg) | 120g | 160g | | 250 lbs (114 kg) | 137g | 182g | | 280 lbs (127 kg) | 152g | 203g |
If you're 220 lbs, you need 120-160g protein daily. That's a lot when your appetite is suppressed.
The Problem: Appetite Suppression
GLP-1s work by reducing appetite. Great for overall calories. Terrible for hitting protein targets.
What happens: - Total food intake drops 20-40% - If you don't prioritize protein, it drops proportionally - You end up eating 60-80g protein (not enough) - Muscle loss accelerates
The solution: Protein must be prioritized over everything else. When appetite is limited, protein is not optional — it's first priority.
Protein Strategy
Eat Protein First
At every meal, eat the protein before anything else. If you get full and can't finish, at least the protein is in.
Higher Protein Per Meal
With reduced appetite, you may eat fewer meals. Each meal needs more protein.
Target: 30-50g protein per meal Example: 3 meals × 40g = 120g (minimum achieved)
Protein at Every Eating Occasion
No "snacks" without protein. If you eat, protein is involved.
Protein Supplements
Reduced appetite makes whole food harder. Supplements help: - Whey protein: 25-30g per scoop, easy to consume - Protein bars: 20-25g, convenient - Fairlife/Premier Protein shakes: 30g, grab-and-go
Best Protein Sources
Per ounce of food: - Chicken breast: 8g - Greek yogurt (cup): 17g - Whey protein (scoop): 25-30g - Eggs (each): 6g - Beef: 7g - Fish: 6-7g - Cottage cheese (cup): 25g
Sample Day: 160g Protein
Breakfast: - Greek yogurt (17g) - 2 eggs (12g) - Protein shake (25g) Total: 54g
Lunch: - 6 oz chicken breast (48g) - Vegetables, small portion starch Total: 48g
Dinner: - 6 oz beef/fish (42g) - Vegetables Total: 42g
Snack: - Protein bar (20g) Total: 20g
Day Total: 164g
When Appetite Is Really Low
Some days on GLP-1s, eating anything feels hard. Strategies:
Liquid calories
Protein shakes go down easier than solid food. 2-3 shakes can provide 60-90g protein.
Cold foods
Many find cold foods more tolerable (yogurt, protein shakes, cold cuts).
Smaller portions, more frequently
If you can't eat 40g at once, eat 20g twice as often.
Timing around medication
Some men have better appetite on certain days of injection cycle. Time bigger protein meals accordingly.
Tracking Protein
Until it's habit, track your protein: - MyFitnessPal - Cronometer - Simple notepad
Most men think they eat more protein than they do. Track for a week and see reality.
Signs You're Undereating Protein
- Strength dropping faster than expected
- Unusual fatigue
- Slow recovery from workouts
- Hair thinning (protein also supports hair)
- Muscle looking "flat" beyond water loss
If these appear, audit your protein intake immediately.
The Trade-Off
"I can't eat that much protein."
Then accept more muscle loss. That's the trade-off.
Protein is the controllable factor. Medication dose isn't. Training stimulus has limits. Protein is where you have leverage.
Men who prioritize protein maintain muscle. Men who eat whatever fits their reduced appetite lose more muscle. Choose.
The Bottom Line
GLP-1s reduce appetite. Protein must be prioritized or you'll undereat it.
The protocol: 1. Calculate your target (1.2-1.6g/kg body weight) 2. Track intake until hitting target is automatic 3. Eat protein first at every meal 4. Supplement when whole food is too hard 5. Never let a day go by under target
Your muscle retention depends on it.
Related Articles: - The Muscle Loss Question: Real vs Hype - The GLP-1 Lifting Protocol - Your First Month on a GLP-1
Last updated: January 2026
Medical disclaimer: This content is for informational purposes. Consult a healthcare provider or dietitian for personalized nutrition guidance.