GLP-1 medications like semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) can lead to significant weight loss. Research on rapid weight loss in general shows that a meaningful share of the weight lost can come from lean mass, which includes muscle, not only fat. Eating enough protein, along with some strength training, is one of the most practical ways to help protect it.

A sensible daily target

For adults losing weight, many dietitians suggest somewhere around 1.2 to 1.6 grams of protein per kilogram of body weight per day. Our planner uses about 1.4 g/kg as a middle point.

  • 70 kg (154 lb): roughly 100 g a day
  • 90 kg (198 lb): roughly 125 g a day
  • 110 kg (243 lb): roughly 155 g a day

If you have kidney disease or another condition that affects protein needs, ask your clinician for a personal target before increasing your intake.

Split it across the day

Your body uses protein best when it is spread out. With a small appetite, a good pattern is:

  • About 25 to 35 g at each main meal
  • About 10 to 20 g at one or two snacks

What 30 grams of protein looks like

  • 250 g (about 1 cup) plain Greek yogurt with a handful of nuts
  • 115 g (4 oz) cooked chicken breast or salmon
  • 1 cup of cottage cheese
  • 3 eggs plus a slice of turkey
  • 150 g firm tofu with a portion of edamame

Tips for low-appetite days

  • Eat the protein part of your plate first
  • Use drinkable protein: milk, kefir or a simple shake, sipped slowly
  • Choose soft, cool foods like yogurt, cottage cheese or smooth soups when you feel queasy
  • Keep easy snacks ready: boiled eggs, cheese sticks, roasted chickpeas

Do not forget strength training

Protein works best alongside resistance exercise. Even two short sessions a week of bodyweight or weight training sends your body a signal to keep muscle while you lose fat. Check with your clinician before starting a new exercise routine if you have health concerns.

The bottom line

Aim for roughly 1.2 to 1.6 g of protein per kg of body weight, spread it across small meals and snacks, and pair it with some strength training.