GLP-1 Protein Calculator: How Much Protein on Ozempic, Wegovy, Mounjaro, Zepbound or Foundayo
A 2025 joint advisory notes 1.2 to 1.6 g of protein per kg has been proposed during weight loss, or a flat 80 to 120 g a day. Enter your details to see that range for your body, split per meal, with calorie, fiber, and fluid reminders.
| Reference point | Your numbers |
|---|---|
| Reference weight used | – |
| 1.2 to 1.6 g/kg of reference weight | – |
| Same range on actual weight | – |
| Same range on goal weight | – |
| Advisory absolute target | 80 to 120 g a day |
| Advisory floor (0.4 to 0.5 g/kg) | – |
Calories: –
Fiber: –
Fluids: the advisory says to "ensure adequate fluids," and the labels for all five medicines tell patients to take precautions to avoid fluid depletion, especially with nausea, vomiting, or diarrhea. Sip through the day; ask your clinician about your own amount.
General nutrition math, not medical advice. This tool never covers doses, titration, or which medicine to take. Your prescriber or a registered dietitian sets your real protein and calorie targets, especially with kidney disease, diabetes, pregnancy, or a history of disordered eating.
How the calculation works
The range comes from the 2025 joint advisory "Nutritional priorities to support GLP-1 therapy for obesity" by the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. It says the RDA is 0.8 g/kg a day, that "higher targets, such as 1.2–1.6 g/kg/day, have also been proposed during active weight reduction," and that an absolute target of 80 to 120 g a day "may enhance adherence." It sets a floor too: intake "should not fall below 0.4–0.5 g/kg/day."
Which weight to multiply is the tricky part. The advisory says it is unclear whether to use actual body weight or "corrected (adjusted or ideal) body weight," because actual weight "can significantly overestimate protein requirements" in people with obesity. So this tool uses an adjusted reference weight and shows the actual-weight range next to it, so you and your clinician can see both.
- Ideal body weight (Devine): 45.5 kg (female) or 50 kg (male) + 91 x (height in m − 1.524).
- Adjusted weight: ideal weight + 40% of the weight above it. If your weight is at or below ideal, your actual weight is used.
- Protein range: adjusted weight x 1.2 to x 1.6, rounded. Per meal = the range divided by 3 or 4.
- Calories: Mifflin-St Jeor (10 x kg + 6.25 x cm − 5 x age, then −161 female or +5 male) x your activity factor, minus about 500, the deficit many Wegovy and Zepbound label trials used. If that lands under the advisory's nutrient-risk line (1,200 female, 1,800 male), the tool shows the line instead and flags it.
- Fiber: 14 g per 1,000 calories, the Dietary Guidelines rule of thumb, applied to that calorie number.
The 40% adjustment is one common convention, not a standard the advisory sets; critical-care guidance often uses 20 to 25%. Nothing about it is a rule for you, which is why the actual-weight and goal-weight rows are there for comparison.
A worked example
A 45-year-old woman, 165 cm, 95 kg, lightly active (the same example as our calories on Ozempic guide):
- Ideal weight: 45.5 + 91 x (1.65 − 1.524) = 45.5 + 11.47 = 57.0 kg
- Adjusted weight: 57.0 + 0.4 x (95 − 57.0) = 72.2 kg
- Protein: 72.2 x 1.2 = 87 g, 72.2 x 1.6 = 115 g, so 87 to 115 g a day, or about 29 to 38 g across 3 meals, 22 to 29 g across 4
- On actual weight it would be 114 to 152 g, which shows how much the choice of weight matters
- Calories: 1,595 x 1.375 = 2,193 maintenance, minus 500 = about 1,693, above the 1,200 line
- Fiber: 14 x 1.693 = about 24 g
Example ranges by height and weight
Women, adjusted-weight method, rounded:
| Height | Weight | Adjusted weight | Protein per day |
|---|---|---|---|
| 160 cm (5 ft 3 in) | 80 kg (176 lb) | 63.4 kg | 76 to 102 g |
| 165 cm (5 ft 5 in) | 95 kg (209 lb) | 72.2 kg | 87 to 115 g |
| 170 cm (5 ft 7 in) | 110 kg (243 lb) | 80.9 kg | 97 to 129 g |
Men, adjusted-weight method, rounded:
| Height | Weight | Adjusted weight | Protein per day |
|---|---|---|---|
| 175 cm (5 ft 9 in) | 95 kg (209 lb) | 80.3 kg | 96 to 129 g |
| 180 cm (5 ft 11 in) | 110 kg (243 lb) | 89.1 kg | 107 to 143 g |
| 185 cm (6 ft 1 in) | 130 kg (287 lb) | 99.8 kg | 120 to 160 g |
Protein foods per 100 calories
With a smaller appetite, the useful number is protein per 100 calories: how much protein each bite of room in your day buys. USDA FoodData Central values, calculated from USDA's per-100 g figures and rounded (checked Oct 25, 2026).
| Food (USDA entry) | FDC ID | Protein per 100 cal | Food for 100 cal |
|---|---|---|---|
| Light tuna, canned in water, drained | 171986 | 22.0 g | 86 g |
| Chicken breast, roasted, skinless | 171477 | 18.8 g | 61 g |
| Greek yogurt, plain nonfat | 170894 | 17.3 g | 169 g |
| Cottage cheese, 1% | 173417 | 17.2 g | 139 g |
| Sockeye salmon, cooked | 173692 | 17.0 g | 64 g |
| Pink salmon, canned, drained | 175175 | 16.7 g | 72 g |
| Ground beef 93/7, cooked crumbles | 174755 | 13.8 g | 48 g |
| Ground turkey 93/7, cooked crumbles | 172851 | 12.7 g | 47 g |
| Tofu, firm | 172475 | 12.0 g | 69 g |
| Mozzarella, part skim | 170847 | 9.6 g | 39 g |
| Egg, whole | 171287 | 8.8 g | 70 g |
| Lentils, boiled | 172421 | 7.8 g | 86 g |
| Peanut butter, smooth | 174266 | 3.7 g | 17 g |
Tuna, chicken, Greek yogurt, cottage cheese, and salmon all land around 17 to 22 g of protein per 100 calories. Peanut butter is a fine food, but 100 calories of it buys under 4 g. The full small-portion breakdown and a sample low-appetite day with 82 g are in How to Eat Enough Protein on Ozempic, Wegovy, or Zepbound, and more options are in the high protein foods ranking.
Eating patterns the advisory suggests
- Protein first. "Protein-rich foods can be consumed first in a meal to increase the likelihood of sufficient consumption."
- Small, regular meals. "Regular, small meals at consistent times," and avoiding long periods without meals. That is why the per-meal split above shows 3 and 4 meals.
- Strength training. The advisory recommends strength training at least three times a week plus at least 150 minutes of moderate aerobic activity; check with your clinician before starting a new program.
- Fiber, gradually. A "gradual increase in foods with soluble and insoluble fiber," with adequate fluids. Our high-fiber foods guide has USDA numbers.
Planning ahead? Coming off a GLP-1 covers what the trials found after stopping, and the general protein intake calculator shows the body-weight target the Nouri app uses for everyday tracking.
FAQ
How much protein should I eat on Ozempic or Wegovy?
There is no single official number. A 2025 joint advisory from four nutrition and obesity groups notes the RDA is 0.8 g/kg a day, that 1.2 to 1.6 g/kg has been proposed during active weight loss, and that a flat 80 to 120 g a day may help adherence. This calculator shows that range for your body; your prescriber or a registered dietitian sets your actual target.
How much protein should I eat on Mounjaro or Zepbound?
The same reference points apply, since the advisory covers GLP-1 therapies broadly. Mounjaro (tirzepatide) is labeled for type 2 diabetes and Zepbound (tirzepatide) for weight management, but neither label gives a protein number, so ask your clinician which target fits you.
Does this GLP-1 protein calculator work for Foundayo?
Yes, as general nutrition math. Foundayo (orforglipron) is a once-daily GLP-1 tablet approved in 2026, labeled for use with a reduced-calorie diet and increased physical activity. The protein reference points are the same; questions about the medicine itself go to your prescriber.
Why does the calculator use adjusted body weight?
The advisory says it is unclear whether protein goals should use actual, adjusted, or ideal body weight, and that actual weight can significantly overestimate needs in people with obesity. This tool uses ideal weight (Devine) plus 40% of the weight above it, and shows the actual-weight range next to it for comparison.
Should my protein target be based on my goal weight?
Some people and clinicians use goal weight as a reference, so the calculator shows that range when you enter one. It is arithmetic for comparison, not a recommendation; your clinician can tell you which weight they prefer.
How many grams of protein per meal on a GLP-1?
There is no official per-meal number. Dividing your daily range by your meals gives a practical target, for example 87 to 115 g a day is about 29 to 38 g across 3 meals or 22 to 29 g across 4. The advisory suggests small, regular meals and eating protein first.
What is the minimum protein on a GLP-1?
The advisory says protein intake in adults should not fall below 0.4 to 0.5 g/kg a day, as this can lead to muscle atrophy and functional impairments. The calculator shows that floor for your weight. It is a floor, not a target.
How many calories should I eat on Ozempic?
No GLP-1 label gives a daily calorie number. Many Wegovy and Zepbound label trials used about a 500-calorie daily deficit, and the advisory flags intakes under 1,200 calories (women) or 1,800 (men) as a nutrient risk. The calculator shows an estimate on that basis; your prescriber sets your number.
What are the best high-protein foods with a small appetite?
Foods with the most protein per 100 calories, by USDA data: canned light tuna (22.0 g), chicken breast (18.8 g), nonfat Greek yogurt (17.3 g), 1% cottage cheese (17.2 g), and salmon (about 17 g). They fit a lot of protein into a small portion.
How much fiber and water should I have on a GLP-1?
The Dietary Guidelines rule of thumb is 14 g of fiber per 1,000 calories, and the advisory suggests increasing fiber gradually with adequate fluids. The labels advise precautions to avoid fluid depletion, especially with nausea, vomiting, or diarrhea; your clinician can set your fluid amount.
Can this calculator tell me what dose to take?
No. This tool does nutrition arithmetic only and never covers doses, titration, or switching medicines. Talk to your prescriber or a registered dietitian about anything medication-related.
What is the easiest way to track protein on a GLP-1?
Track each mini-meal the moment you eat it, in one sentence. In Nouri you can say "Hey Siri, track food in Nouri" from the lock screen, then "one container of nonfat Greek yogurt," and the protein shows right away with its reasoning. The weekly Nouri Report then shows your average protein against your target.
Sources
- Mozaffarian D et al., "Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society," Obesity 2025;33(8):1475-1503, PMC12304835, PubMed 40445127 (checked Oct 25, 2026)
- Devine ideal body weight formula and adjusted body weight factors (20%, 25%, 40%), as stated in Nutrients 2025, "Energy Expenditure in Critically Ill Obese Patients," PMC12250929 (checked Oct 25, 2026)
- Mifflin MD, St Jeor ST et al., "A new predictive equation for resting energy expenditure in healthy individuals," Am J Clin Nutr 1990, PubMed 2305711 (checked Oct 25, 2026)
- USDA and HHS, Dietary Guidelines for Americans 2020 to 2025, Appendix 1, Table A1-2 (fiber 14 g per 1,000 kcal), dietaryguidelines.gov (checked Oct 25, 2026)
- FDA prescribing information on DailyMed: Ozempic, Wegovy, Mounjaro, Zepbound, Foundayo (indications and fluid-depletion precautions; checked Oct 25, 2026)
- USDA FoodData Central, SR Legacy entries listed by FDC ID in the table above, fdc.nal.usda.gov (checked Oct 25, 2026)