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GLP-1 Protein Calculator
Find out exactly how much protein you need on your GLP-1 medication to preserve muscle, prevent Ozempic face, and hit your weight loss goals.
How Much Protein Do You Need on GLP-1 Medications?
Protein is the #1 nutritional concern for people on Ozempic, Wegovy, Mounjaro, and Zepbound. GLP-1 medications suppress your appetite, which means you're eating less, and if you're not careful, you're not getting enough protein. This leads to muscle loss, facial volume loss (Ozempic face), hair thinning, and fatigue.
The general guideline for GLP-1 users is 0.8g of protein per pound of goal body weight, significantly higher than the standard RDA. If you're focused on muscle preservation (which you should be), aim for up to 1.0g per pound.
Best High-Protein Foods for GLP-1 Users
- • Greek yogurt (18g protein per 170g serving)
- • Eggs (6g protein per egg)
- • Chicken breast (31g protein per 4oz)
- • Salmon (25g protein per 4oz)
- • Whey protein powder (20-25g per scoop)
- • Cottage cheese (14g per 1/2 cup)
- • Lean ground turkey (22g per 4oz)
- • Tuna (25g per 4oz)