Why protein comes first on a GLP-1
GLP-1 medications such as Ozempic, Wegovy, Mounjaro and Zepbound quiet the appetite, so most people naturally eat in a calorie deficit. The new risk is the opposite of before: eating too little protein and losing muscle alongside fat. Prioritising protein helps protect lean mass while you lose weight.
How much protein on a GLP-1?
This calculator uses the same rule as the Swoodie app's GLP-1 mode: at least 1.8 g of protein per kg, raised toward about 30% of your calories but never above 2.4 g/kg (the range shown is 1.6–2.4 g/kg). The kg is your goal weight, or your weight at a BMI of 25 for your height if that is lower — rather than current weight — which avoids overestimating for a higher starting BMI, common on these medications.
Getting protein into fewer, smaller meals
A smaller appetite means fewer bites to work with, so each meal has to carry more protein. The calculator splits your daily target across your typical number of meals — eat the protein first, before it fills you up, and treat carbs and extras as what's left of your appetite.
On the calorie side, your appetite is already creating the deficit. The target shown is a gentle guide — about 0.5 kg a week, never below your BMR or 1,200 kcal (women) / 1,500 kcal (men) — so the goal is to not under-eat — getting enough total energy and protein matters more than chasing a big deficit.
Swoodie is built for this phase: log a three-bite meal in seconds by photo, barcode or text, track protein per meal, and get high-protein meal ideas that fit a small appetite. See the GLP-1 guide for how it works.
This tool gives general guidance, not medical advice. GLP-1 medications are prescribed and monitored by a clinician — stay close to the care team that manages yours, especially for protein and calorie needs during rapid weight loss.
Frequently asked questions
How much protein should I eat on Ozempic or Wegovy?
This calculator aims for at least 1.8 g of protein per kg of your goal weight (or your weight at a BMI of 25, if lower), within a 1.6–2.4 g/kg range, to help protect muscle while you lose weight. Enter your details above for a personalised number, and confirm it with your care team.
Why base protein on goal weight instead of current weight?
Using current weight can overestimate protein needs at a higher BMI, which is common when starting a GLP-1. Goal weight — or the weight at a BMI of 25 for your height, whichever is lower — gives a more realistic lean-mass-oriented target.
Do I still need to count calories on a GLP-1?
Often less than before — the medication tends to create the deficit for you. The bigger risk is under-eating, so this tool shows a gentle calorie target that never drops below a safe minimum and keeps the focus on hitting protein.
Is this medical advice?
No. It's a general estimate for healthy adults. GLP-1 medications are prescribed and monitored by a clinician — use this as a starting point and confirm your targets with your care team.