GLP-1 Protein Calculator
How much protein should you eat while losing weight?
When you're using a GLP-1 medication, reduced appetite can make it harder to eat enough food — including enough protein.
Protein is an important part of supporting muscle and strength during weight loss, particularly when combined with regular resistance training.
Use this calculator to get a practical starting range for your daily protein intake based on your target bodyweight and current training routine.
Define Your Parameters
Between 45 kg and 150 kg
Select the option that best describes your current training:
Enter parameters to view your target
Your Suggested Protein Target
Based on the information you've entered, this calculator provides an estimated daily protein range of:
84–112 g protein
This is a general educational estimate, not a personalised medical or nutritional prescription.
Your actual protein requirements may differ depending on factors such as your body composition, age, activity level, training volume, health status and overall diet.
If you have a medical condition or specific dietary requirements, discuss your protein intake with your healthcare professional or a qualified nutrition professional.
How Much Protein Should You Have at Each Meal?
Getting your daily protein target doesn't mean eating one huge meal.
If your appetite is reduced, spreading protein across several smaller meals and snacks can be a practical way to make your target easier to achieve.
For example, a target of 84 g per day could be spread across four eating occasions:
The exact amount and number of meals isn't important for everyone.
The priority is finding an approach that allows you to consistently get enough protein without making eating unnecessarily difficult.
Why Does Protein Matter During GLP-1 Weight Loss?
Losing weight involves more than losing body fat.
When bodyweight decreases, some lean tissue can also be lost. Maintaining muscle is particularly important because muscle contributes to strength, physical function and your ability to remain active.
Two of the most useful tools in your toolkit are:
Lifting weights
Gives your body a reason to hold onto muscle.
Adequate protein
Gives your body the building blocks to repair and keep that muscle.
Together, they form an important foundation for maintaining strength and physical function while losing weight.
Protein When Your Appetite Is Low
One of the practical challenges of GLP-1 treatment can be simply getting enough food in when you're not very hungry.
Rather than trying to force yourself to eat large meals, focus on making the food you do eat more nutritionally useful.
Practical options can include:
- Greek yoghurt
- Eggs
- Chicken or lean meat
- Fish and seafood
- Cottage cheese
- Tofu and other soy foods
- Milk or high-protein dairy products
- Protein shakes when appropriate
Choose foods that work for your preferences, dietary requirements and tolerance.
If you're experiencing persistent nausea, vomiting, difficulty eating or other significant symptoms, speak with your healthcare professional.
Protein Is Only One Part of the Picture
Protein matters, but it isn't the entire muscle-preservation strategy.
Your results are influenced by the bigger picture:
That's why WRK looks beyond the number generated by a calculator.
The goal isn't simply to hit a protein target.
It's to build a routine that helps you become stronger, fitter and more capable while your weight changes.
Your Calculator Result Is a Starting Point
This calculator provides a general starting range based on the information you enter. It isn't designed to diagnose, treat or prevent any medical condition, and it doesn't replace individual advice from your healthcare professional. If your healthcare professional or qualified nutrition professional has given you a specific protein target, follow their advice.
Now that you have your numbers, build the foundation.
Fat loss doesn't require a perfect diet—it requires a simple structure you can repeat. Download our 14-Day Fat Loss Foundations: Nutrition Basics Guide (PDF). Learn the 30/40/30 plate-building template, easy whole-food swaps, and the 6 daily habits that actually move the needle.
Hitting your protein target when appetite is zero feels impossible.
In our coaching programmes, we use small, dense protein anchors that digest easily without leaving you feeling uncomfortably full or sick.