Nourish · GLP-1 Guides
How Much Protein Do You Actually Need on Ozempic, Wegovy or Mounjaro?
Last reviewed July 2026 · by the Nourish team · not medical advice
The short answer: a widely used, practical target for adults losing weight on a GLP-1 medication is 1.2–1.5 grams of protein per kilogram of body weight per day. For someone weighing 80 kg (about 12 st 8 lb / 176 lb), that's roughly 96–120 g of protein a day: noticeably more than most people eat by default, and harder than usual to reach when your appetite has shrunk.
Why protein suddenly matters so much on a GLP-1
Medications like semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) work partly by turning appetite (and the constant background chatter about food) right down. That's the point. But it has a side effect nobody warns you about at the pharmacy: when you eat much less overall, you almost certainly eat much less protein, and your body doesn't only burn fat to make up the difference.
During any fast weight loss, a share of what you lose can be lean muscle rather than fat. Muscle is expensive to rebuild and quietly valuable: it keeps you strong, supports your joints, and burns energy even at rest. Losing a lot of it makes the weight easier to regain and the "after" feel worse than the number on the scale suggests.
The two practical defences are boring and effective: enough protein, and some resistance exercise: even bodyweight or resistance-band work at home counts.
How to work out your own number
Take your weight in kilograms and multiply by 1.2 for a floor, 1.5 for a comfortable ceiling:
| Body weight | Daily protein target (1.2–1.5 g/kg) |
|---|---|
| 70 kg (11 st / 154 lb) | 84–105 g |
| 80 kg (12 st 8 / 176 lb) | 96–120 g |
| 90 kg (14 st 2 / 198 lb) | 108–135 g |
| 100 kg (15 st 10 / 220 lb) | 120–150 g |
If you have a lot of weight to lose, some clinicians prefer to base the target on a goal weight or adjusted weight rather than current weight. It's worth asking your prescriber or a dietitian which number fits you. And if you have kidney disease, check with your doctor before increasing protein at all.
Percent-of-calories rules ("30% protein") behave badly on a GLP-1, because your calories may be very low, and 30% of not-much is not-much. A gram target based on body weight stays meaningful no matter how small your appetite is that day.
The real problem: fitting it into a small appetite
On these medications the challenge is rarely knowing the target. It's the maths of fullness. If you're comfortably full after 300–400 calories, a chicken salad might close the door for four hours having delivered only 25 g. The skill is choosing foods where protein arrives in a small volume:
- Greek yogurt or skyr: around 10 g per 100 g, easy texture on queasy days
- Eggs: 6–7 g each, endlessly flexible
- Cottage cheese: ~11 g per 100 g
- Chicken or turkey: ~30 g per 100 g cooked
- Tinned tuna or salmon: ~25 g per 100 g, no cooking required
- Prawns and white fish: ~20 g per 100 g and very light
- Protein shakes: typically 20–25 g in something you can sip
- Lentils and dal: ~9 g per 100 g cooked, gentle and cheap
- Paneer and tofu: ~18 g and ~8–15 g per 100 g respectively
Habits that do the heavy lifting
- Protein first on the plate. Eat it before the sides, so fullness arrives after the important part.
- Spread it out. 20–30 g per meal or snack beats trying to land 100 g at dinner; your appetite simply won't allow the second plan.
- Have a liquid fallback. On rough-stomach days a shake or milky drink keeps the streak alive without asking you to chew anything.
- Track it, gently. Most people who feel like they're "eating loads of protein" are surprised how far under target an honest count lands. You can't steer what you don't see.
What if you just can't get near the target?
Some weeks (dose increases, nausea, life) you won't. Don't turn it into guilt; turn it into information. Get what you can (liquid protein helps most here), and if you're consistently far under target, or you're losing weight very quickly, bring it up with your prescriber or ask for a referral to a dietitian. That's exactly the kind of thing your care team wants to hear about early.
Track protein the gentle way
Nourish is a free companion app built for life on GLP-1 medications: protein-first tracking with one-tap chips of your regular foods, a muscle-loss early-warning, and meal ideas sized for a smaller appetite.
Frequently asked questions
Do I need protein powder?
No. Whole foods can cover it. But when your appetite is very small, a shake is one of the easiest ways to get 20–25 g into a volume you can finish, so many people find one a day genuinely helpful. Convenience, not requirement.
Is this much protein bad for my kidneys?
For people with healthy kidneys, intakes in the 1.2–1.5 g/kg range are generally considered safe in mainstream nutrition guidance. If you have kidney disease or any kidney concerns, ask your doctor first; that one is genuinely individual.
What actually happens if I under-eat protein?
More of your weight loss comes from muscle. You may notice it as weakness or tiredness long before it shows anywhere else, and it's much easier to keep muscle than to rebuild it.
Per meal or per day?
Track the day, but aim for roughly 20–30 g per meal or snack. On a suppressed appetite, spreading protein out is the only version of the plan that survives contact with real fullness.
Related guides
- Why am I never thirsty on a GLP-1, and how much water do I need?
- Managing nausea in your first weeks on a GLP-1
- Injection site rotation: a simple map
Nourish is a wellness companion, not a medical device, and this article is general information, not medical advice, diagnosis or treatment. Protein needs vary with your health, medications and goals. Always follow the guidance of your prescriber or a registered dietitian. Ozempic, Wegovy, Mounjaro and Zepbound are trademarks of their respective owners; Nourish is not affiliated with any pharmaceutical company.