On Ozempic, Wegovy, or Mounjaro? These medications reduce appetite by 20–40% — which means most users aren't eating enough protein to prevent muscle loss. This calculator fixes that.
Based on 2026 clinical research on GLP-1 users. Consult your prescribing physician before making dietary changes.
GLP-1 medications like Ozempic and Wegovy suppress appetite by 20–40%, causing most users to dramatically reduce food intake. While this drives weight loss, the problem is that rapid weight loss without adequate protein causes the body to break down muscle tissue — a condition called sarcopenic obesity. A 2026 study found nearly double the risk of bone mineral density issues at five years for GLP-1 users who didn't compensate with higher protein intake.
Standard protein recommendations are 0.8g per kg of body weight. For GLP-1 users experiencing rapid weight loss, clinical nutrition researchers now recommend 1.6–2.0g per kg — double the standard amount. This is especially critical for women, who already face accelerated muscle loss due to lower testosterone and (for perimenopausal and menopausal women) declining estrogen.
When eating volume is limited, every bite needs to be nutritionally dense. Prioritise Greek yogurt, eggs, cottage cheese, salmon, chicken breast, and protein shakes — all high protein per calorie. Avoid empty-calorie foods that take up stomach space without providing protein. Eating protein first at every meal ensures you hit your target even on low-appetite days.