GLP-1 Protein Calculator
Your daily protein floor, split into meals you can actually finish.
Your daily protein floor
98–131g / day
Per meal (×4)
25–33g
Water target
2.7L / day
Aim to clear the floor, not stay under it. Each meal in the 25–33g range hits the ~20–40g muscle-protein-synthesis window — the amount that actually protects lean mass while your appetite is suppressed.
How much protein do you need on a GLP-1?
The research ranges look contradictory until you sort them by goal. The UK/BDA general baseline is about 0.75 g/kg — but that's for a healthy adult who isn't in a calorie deficit. During active weight loss on semaglutide or tirzepatide, obesity-medicine and sports-nutrition consensus lands at 1.2–1.6 g/kg, and if you're also lifting to hold onto muscle, 1.6–2.2 g/kg.
The reason is simple: when you lose weight fast, a chunk of what you lose can be lean mass unless protein and resistance training defend it. On a GLP-1 your appetite is doing you a favor on calories and working against you on protein — so protein stops being a budget to stay under and becomes a floor to clear.
Why the per-meal split matters
Total daily protein is only half the story. Muscle-protein synthesis is triggered per meal, roughly in the 20–40 g window. That's why the calculator divides your floor across your meals — three or four 25–35 g anchors beat one big dinner you can barely finish. When appetite crashes on dose-increase weeks, front-load protein earlier in the day while you still have room.
Turning the number into a habit
A calculator gives you a target once. The Tiro app turns it into a tracked daily floor with a running per-meal bar, so you can see the gap and close it before bed — and it reminds you to lift protein higher exactly when your dose steps up and intake dips.
Frequently asked
- How much protein should I eat on Ozempic or Mounjaro?
- During active weight loss, aim for roughly 1.2–1.6 g of protein per kg of body weight per day to protect muscle — higher (1.6–2.2 g/kg) if you also do resistance training. Enter your weight above to get your personal floor and per-meal split.
- Should I count protein as a floor or a limit?
- A floor. Unlike calories, protein is a minimum you want to clear every day, because it is what preserves lean muscle while a GLP-1 suppresses your appetite. Falling short day after day is when muscle loss creeps in.
- What if I can barely eat on my current dose?
- Front-load protein earlier in the day, lean on easy high-protein options (Greek yogurt, shakes, eggs, cottage cheese), and hit smaller per-meal targets more often. If you consistently cannot get close to your floor, tell your prescriber — it can factor into dose decisions.
- Is this protein calculator specific to GLP-1 users?
- Yes. The ranges are tuned for people in an appetite-suppressed calorie deficit on semaglutide or tirzepatide, where protecting lean mass is the priority — not general maintenance.
Medical disclaimer. Tiro is a tracking companion, not a medical device, and nothing on this site is medical advice. Always follow the titration schedule and dosing instructions from your prescriber. Never change your dose without talking to them first.