How much protein do I need in a day protein calculator

How Much Protein Do I Need in a Day?

If you're taking a GLP-1 medication like Ozempic, Wegovy, or Mounjaro, you may be wondering how to meet your daily protein needs. Protein is an essential nutrient that supports muscle health, promotes satiety, and helps maintain your energy levels—all while complementing your GLP-1 weight management or diabetes journey.

Use our Protein Calculator below to determine how much protein you need each day, customized to your weight, activity level, and health goals.

Calculate Your Daily Recomended Protein

Weight (lbs)

Activity Level

How to Calculate Your Protein Needs

The amount of protein you need depends on several factors, including your body weight, activity level, and whether you’re trying to lose weight, maintain your current weight, or build muscle.

Why Protein Matters for GLP-1 Users

Supports Lean Muscle

GLP-1 medications can suppress your appetite, which might lead to reduced overall food intake. Ensuring you get enough protein helps preserve lean muscle mass, especially if you're losing weight.

Enhances Satiety

Protein is the most satiating macronutrient, which means it keeps you feeling full longer. Including adequate protein in your diet can make smaller meals more satisfying.

Stabilizes Blood Sugar

For individuals managing diabetes, protein plays a critical role in balancing blood sugar levels. Unlike carbohydrates, protein doesn’t cause rapid spikes in glucose.

Tips for Meeting Your Protein Goals

Distribute Protein Across Meals: Aim for 20-30 grams of protein per meal to optimize absorption and satiety.

Pair Protein with Fiber: Combining protein with high-fiber foods, like vegetables or whole grains, enhances fullness and supports digestion.

Stay Hydrated: Drinking enough water is crucial, especially since protein metabolism requires adequate hydration.

Plan Snacks Wisely: Keep high-protein snacks on hand to avoid low-energy moments.

Start Meeting Your Protein Goals Today

Protein is a cornerstone of a healthy diet, especially when you're on a GLP-1 medication. Use our Protein Calculator to get started and make informed choices about your nutrition. Your health goals are within reach—and we’re here to support you every step of the way.

Explore our Free Resources

Navigating your health journey while on GLP-1 medications like Ozempic, Wegovy, or Mounjaro can feel overwhelming, but you don’t have to do it alone. Whether your goal is weight management, better nutrition, or improved overall health, we offer a variety of free resources to support you every step of the way. From informative blogs to personalized meal plans and real customer testimonials, we’ve got everything you need to stay motivated and informed.

Educational Blog Posts

These easy-to-read articles are designed to answer your questions and empower you with knowledge to make healthier choices.

Read The Blog

High Protein Meal Plans

Wondering what to eat while on GLP-1 medications? Our free meal plans are crafted to help you.

Download Today

Real People Real Stories

Hearing from others who’ve walked the same path can remind you that your goals are within reach.

See Their Stories

Start Your Journey Today

All of our resources are completely free and designed with you in mind. Whether you’re looking for guidance, meal inspiration, or encouragement, you’ll find it here. Take advantage of these tools and see how small steps can lead to big results.

Your health journey matters, and we’re here to make it easier—and more successful.