The Protein Gap™
Protein Calculator for Ozempic & GLP-1 Users
GLP-1 medications like Ozempic, Wegovy, Mounjaro, and Zepbound reduce appetite dramatically. Without a deliberate protein floor, a meaningful share of the weight you lose can come from muscle. Use the calculator below to find your personalized daily protein target and a food plan to match.
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Common questions
How much protein should I eat while on Ozempic?
A widely used target for adults on GLP-1 medications is 1.2 to 1.6 grams of protein per kilogram of body weight per day — roughly 0.55–0.75 g per pound. For most people that lands between 90 g and 140 g daily, split across 3–4 meals of 25–40 g each. The calculator personalizes this based on your goal weight and target level.
Are protein shakes okay while on Ozempic?
Yes. When appetite is low, a clean whey, casein, or plant-based shake delivers 25–35 g of high-quality protein in a small volume you can actually finish — one of the most reliable ways to close your daily gap.
Why does protein matter more on GLP-1 medications?
When total food intake drops quickly, the body draws energy from both fat and lean tissue. Adequate protein plus 2–3 strength sessions per week helps preserve the muscle that drives metabolism, mobility, and long-term cellular health.
Important
This tool is educational and is not medical advice. Ozempic and other GLP-1 medications are prescription drugs. Always work with your prescribing clinician to personalize nutrition and training while on treatment.
Interested in the wider Sweet Success approach?
Sweet Success Lifestyle Transformations helps people rebuild cellular health through nutrition, movement, and long-term lifestyle change — including support for those using or coming off GLP-1 medications.
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