When your appetite drops, protein is usually the first thing to fall short, and muscle pays for it. Enter your numbers to see the daily range from the 2025 joint nutrition advisory, split across your meals.
General information from published guidance, not medical advice. Your prescriber or dietitian sets the number that fits your health, especially if you have kidney disease.
The same advisory is direct about this: more protein by itself is likely not enough to hold on to muscle without structured strength training. It recommends strength training at least three times a week, plus at least 150 minutes of moderate aerobic activity.
In the GLP-1 trial body-composition studies (STEP 1, SURMOUNT-1), roughly a quarter to more than a third of the weight lost was lean mass. Lifting and protein together are how you push that number down, and an InBody scan every few weeks is how you see whether it's working.
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A 2025 joint advisory from four obesity and nutrition societies notes that 1.2 to 1.6 grams per kilogram of body weight per day has been proposed during active weight loss. It also gives simpler options: 1.5 grams per kilogram of lean body mass, or a flat 80 to 120 grams a day.
If you carry a lot of extra weight, using total body weight can overstate what you need. Lean body mass from an InBody or DEXA scan gives a more realistic target.
That's common on a GLP-1. Eat the protein first at each meal, lean on low-volume foods like fish, eggs, Greek yogurt and cottage cheese, and use a shake on days when food won't go down.
The advisory says long stretches at 2 grams per kilogram a day or more should be avoided.
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