Daily protein target
Actual, ideal or adjusted body weight. In kg, pounds, or stone and pounds.
Why protein matters more on a GLP-1
Rapid weight loss never comes purely from fat. Without deliberate protein intake and some resistance work, a meaningful slice of what you lose can be lean mass. Muscle. Muscle is metabolically expensive tissue: lose it, and your resting calorie burn drops, making regain easier later. This is the quiet mechanism behind a lot of "I lost four stone and put five back on" stories.
The problem on Mounjaro or Wegovy is practical: when your appetite collapses, you eat less of everything, and protein-rich foods are often the first to feel unappealing. A concrete daily number (split across three or four eating occasions) turns "eat more protein" from a slogan into a plan.
The three calculation methods, in plain English
| Method | What it does | When it makes sense |
|---|---|---|
| Actual body weight | Multiplies your current weight by your activity factor | Simple starting point; fine for most people at lower BMIs |
| Ideal body weight (IBW) | Uses a height-based "reference" weight (Devine formula) | When the actual-weight figure feels unrealistically high at a higher BMI |
| Adjusted body weight | IBW plus 40% of the difference between actual and ideal | The common clinical compromise for higher BMIs. The middle ground |
None of these is "correct". They are estimation tools. If the actual-weight result feels like an amount of food you could never eat on a suppressed appetite, drop to adjusted and treat it as a pragmatic target. Consistency beats precision.
Choosing your activity factor
The multiplier (grams per kilogram per day) scales with what you actually do:
- 1.0 g/kg. Mostly sedentary. The floor during active weight loss, not the goal.
- 1.2 to 1.4 g/kg. Regular walking and light training. Where most GLP-1 users should sit.
- 1.6 to 1.8 g/kg. Regular resistance training. This is the muscle-protective zone if you lift.
Protein alone slows muscle loss; protein plus resistance training largely prevents it. Two or three 30-minute sessions a week (bodyweight counts) is the single highest-value habit you can add alongside your jab. Our Mounjaro nutrition guide and Wegovy nutrition guide turn these numbers into actual meals.
Hitting the target when you're not hungry
- Eat protein first. At every meal, eat the protein element before anything else. Appetite can vanish mid-meal.
- Drink it if you can't chew it. Greek yoghurt, skyr, milk, and protein shakes are far easier than a chicken breast on a low-appetite day.
- Anchor each meal. Roughly 25 to 40 g per eating occasion absorbs well and spreads the load: eggs at breakfast, yoghurt mid-morning, fish or tofu at lunch, meat or legumes at dinner.
- Recalculate as you shrink. Your target falls as your weight falls. Re-run the numbers every four weeks or so.
Frequently asked questions
How much protein do I need on Mounjaro or Wegovy? +
A practical evidence-informed range for most adults losing weight is 1.0 to 1.6 g per kg per day, rising towards 1.8 g/kg if you resistance-train regularly. Use the calculator with your own weight and activity for a specific number, and discuss it with a dietitian if you have kidney disease or other conditions.
Should I use actual, ideal or adjusted body weight? +
Actual weight is simplest and fine for most people. At higher BMIs it can produce a target that feels impossible to eat. Adjusted body weight (IBW + 40% of the difference) is the standard clinical compromise. The best target is the one you can consistently hit.
Can I get enough protein without meat? +
Yes. Greek yoghurt, skyr, eggs, cottage cheese, tofu, tempeh, edamame, lentils, beans and protein powders all work. Plant proteins are slightly less dense, so vegetarians and vegans may need to plan more deliberately.
Is too much protein dangerous? +
For healthy adults, intakes in the 1.0 to 1.8 g/kg range are well within safe limits. People with chronic kidney disease or liver conditions should follow their clinical team's specific guidance rather than a general calculator.
Does protein timing matter? +
Spreading intake across the day (roughly 25 to 40 g per meal) supports muscle maintenance better than eating it all at dinner. But total daily intake matters more than timing. Hit the daily number first, optimise the spread second.
References & official sources
Show all 4 cited sources, with study authors +
- British Dietetic Association. Protein (food fact sheet): www.bda.uk.com/resource/protein.html
- NHS. Eat well: the Eatwell Guide: www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/
- NICE NG246. Overweight and obesity management (2025): www.nice.org.uk/guidance/ng246
- Jastreboff AM et al. Tirzepatide Once Weekly for the Treatment of Obesity (SURMOUNT-1). NEJM 2022: www.nejm.org/doi/full/10.1056/NEJMoa2206038