The evidence-based protein target on a GLP-1 is 1.2 to 1.6 grams per kilogram of body weight per day, spread across three or four meals of 25 to 40 g each.[¹] At this intake, muscle protein synthesis runs at maintenance or growth, and lean mass loss drops from the 25–40 percent untreated range to under 10 percent.[²] This page covers the daily target, the per-meal target, serving sizes, and what to do when nothing sounds appetising.
Why protein matters more on a GLP-1
Protein does two things on a GLP-1 that nothing else does. First, it triggers muscle protein synthesis — the process that repairs and grows muscle in response to training. Second, it is the most satiating macronutrient gram for gram, which matters less than usual when your appetite is already suppressed, but matters again when appetite starts to creep back during dose plateaus.
Your daily target: 1.2 to 1.6 g/kg/day
For adults on a GLP-1, the evidence-based protein target is 1.2 to 1.6 grams per kilogram of body weight per day. Use the lower end if you are largely sedentary and the upper end if you are resistance-training.
| Body weight | Lower (sedentary) | Upper (training) |
|---|---|---|
| 60 kg | 72 g | 96 g |
| 75 kg | 90 g | 120 g |
| 90 kg | 108 g | 144 g |
| 105 kg | 126 g | 168 g |
Timing: the per-meal target
Three or four meals containing 25 to 40 g of protein each is the sweet spot. Each of these meals fully stimulates muscle protein synthesis for several hours. Skipping breakfast (a real risk on a GLP-1) cuts your protein opportunities by 25 to 33 percent — start your day with protein even when you are not hungry.
Sources and serving sizes
- 2 eggs — 12 g
- 100 g chicken breast — 31 g
- 100 g salmon — 25 g
- 100 g lean beef mince — 26 g
- 200 g Greek yoghurt — 20 g
- 1 scoop whey protein — 24 g
- 100 g cottage cheese — 11 g
- 100 g lentils (cooked) — 9 g
- 100 g firm tofu — 13 g
- 1 tin tuna in water (drained) — 25 g
Satiety hacks when nothing sounds appetising
Many users describe a "food blankness" on a GLP-1 — nothing sounds good, including foods you used to love. Three things help:
- Front-load protein. Eat protein first, before carbohydrates and vegetables. The window of willingness is short.
- Liquid protein. A protein shake (especially with cold milk) goes down when solid food won't. Keep a tub on hand.
- Cold preparations. Cold chicken, cottage cheese, tinned fish — often more tolerable than warm cooked meals on shot days.
Tracking with Muscle Guard
The AI plate scan reads your meal and calculates protein in seconds. The Muscle Guard Score weights daily protein adherence as one of its inputs, so you can see your week-on-week pattern at a glance. The Personal Coach surfaces low-protein days before they become a streak.
Citations
- Phillips SM, Chevalier S, Leidy HJ (2016). Protein requirements beyond the RDA. Appl Physiol Nutr Metab. doi.org/10.1139/apnm-2015-0550
- Wadden TA et al. (2024). Body Composition Changes with GLP-1 Receptor Agonists. Obesity Reviews.
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