How Much Protein on GLP-1 — Daily Targets & Meal Timing
Use body weight and activity level to set daily protein targets while appetite is suppressed. Includes meal-timing tips for injectable GLP-1 schedules.
1 min readPublished Updated
Appetite suppression makes it easy to under-eat protein—the macronutrient most tied to muscle retention on GLP-1 therapy.
Quick protein estimate
Use your current body weight:
Daily protein (grams) = body weight (kg) × 1.2 to 1.6
Example: 82 kg (≈180 lb) × 1.4 ≈ 115 g protein per day
| Weight (lb) | Low (1.2 g/kg) | High (1.6 g/kg) |
|---|---|---|
| 150 | ~82 g | ~109 g |
| 180 | ~98 g | ~131 g |
| 210 | ~114 g | ~152 g |
Meal timing on injection schedules
Many users inject weekly (Ozempic, Wegovy, Mounjaro):
- Days 1–2 post-injection: appetite often lowest—liquid protein or small frequent meals
- Mid-week: usually best window for solid meals and resistance training
- Pre-injection day: good time for meal prep before appetite dips again
Aim for 25–40 g protein per meal when you can tolerate full meals—three meals gets most people to target.
Track in GlowsProtocol
Our weekly protocol includes protein checkpoints aligned to your medication—not a generic 2,000-calorie template. Start the free assessment to get a personalized baseline.
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This guide is for educational purposes only and is not medical advice. Consult your healthcare provider before changing diet, exercise, or supplements while on GLP-1 medications. Medical disclaimer