How Much Protein on a GLP-1? A Trainer's Guide (+ What Reddit Actually Eats)

On a GLP-1, most clinical guidance lands on about 1.2-1.6 grams of protein per kilogram of body weight per day (roughly 0.55-0.75 g per pound). For most adults that works out to somewhere around 80-130 g a day. The challenge isn't the number — it's eating that much protein when the medication has switched your appetite off.

Where the Numbers Come From

UCHealth's guidance for GLP-1 users puts the goal at "about 1.2 grams of protein per day per kilogram of body weight (or 0.55 grams of protein per pound of body weight)" (UCHealth). Other GLP-1 nutrition guides describe "a common starting range" of "about 1.2 to 1.6 grams per kilogram daily" (Brello Health). The reason it's higher than the general 0.8 g/kg recommendation is the one covered in our Ozempic muscle loss guide: in a large calorie deficit, extra protein — plus strength training — helps you keep your muscle.

Protein Target by Body Weight

Body weight	1.2 g/kg	1.6 g/kg
60 kg (132 lb)	72 g	96 g
70 kg (154 lb)	84 g	112 g
80 kg (176 lb)	96 g	128 g
90 kg (198 lb)	108 g	144 g
100 kg (220 lb)	120 g	160 g

A coaching note: if you're carrying a lot of extra weight, calculating from your current weight can give targets above 150-200 g that are unrealistic on a suppressed appetite. Using your goal weight (or an adjusted body weight) is a common, more practical approach — and it's what many people on Reddit do too.

What People on GLP-1s Actually Eat

Reddit's GLP-1 communities are refreshingly practical about this. From an r/Noom thread on protein: "most people on GLP-1s aim for 80-120g depending on their weight/goals, and even that can be challenging when appetite..." is low. (r/Noom, "GLP-1 and protein intake", 30+ comments) A 70-comment thread in r/antidietglp1 lands in the same place: "Most people do not need more than about 100g. I get between 85 to 120 grams a day, and most days right around 100." (r/antidietglp1, "How much protein are we eating?")

On the goal-weight approach, from r/Tirzeglutide: "The generic recs I see around here are 0.7-1.8g of protein per pound, but the metric I stick with is 1.0 per pound of ideal body weight." (r/Tirzeglutide, "How much protein is in 'enough'?") And the most useful practical tip, from r/glp1: "the earlier in the day I get a good protein shake with 30-40g of protein, the more likely I am to hit my targets." (r/glp1, "How are y'all getting your protein?", 70+ comments)

How to Hit Your Protein When You're Not Hungry

• Protein first. Eat the protein part of each meal before anything else — when fullness hits early, you've already covered the important part.
• Front-load it. A 30-40 g shake or Greek yogurt bowl in the morning makes the rest of the day much easier.
• Use dense, easy sources: Greek yogurt, cottage cheese, eggs, protein shakes, fish, chicken, tofu, and lean beef.
• Liquid counts. Shakes and protein milk are often easier to get down than solid food on high-nausea days.
• Track it for a week or two. Most people overestimate how much protein they eat. A short tracking period shows where the gap really is.

Where PonteFuerteAI Fits

PonteFuerteAI sets your daily protein target from your weight and goal, and lets you log meals with a photo, so you can see at a glance how far you are from your protein for the day — useful when meals are small and irregular. Combined with its strength training plans, it covers the two habits that matter most for protecting muscle on a GLP-1.

Frequently Asked Questions

How much protein should I eat on a GLP-1?

Most guidance lands on about 1.2-1.6 g of protein per kg of body weight per day (0.55-0.75 g per pound), split into servings of roughly 25-30 g. With a lot of weight to lose, many people base the number on their goal weight.

Is 100 g of protein a day enough on Ozempic?

For many adults, around 100 g falls inside the recommended range — it matches roughly 1.2-1.6 g/kg for someone weighing 65-85 kg. Heavier people may need more, which is why a per-kg target is more accurate than a single number.

How do I get enough protein with no appetite on a GLP-1?

Eat protein first at each meal, front-load a 30-40 g shake or yogurt early in the day, and use liquid or soft protein sources (shakes, cottage cheese, Greek yogurt, eggs) on high-nausea days.

Can I eat too much protein on a GLP-1?

For healthy adults, intakes in the 1.2-1.6 g/kg range are considered safe. If you have kidney disease or another medical condition, confirm your target with your doctor or dietitian first.