Tool
How much protein do you need a day?
Quick answer
A range often cited for people on a GLP-1 who want to protect their muscle is 1.2 to 1.6 g of protein per kilogram of goal weight a day (roughly 0.55 to 0.73 g per pound), spread across your meals.
Reference range: 84 to 112 g of protein a day.
Why it matters in midlife
- Muscle mass slowly declines with age, and the drop in estrogen around menopause speeds that up.
- When you eat much less on a GLP-1, part of the weight you lose can be muscle, not just fat.
- Strength training two or three times a week, plus enough protein spread through the day, are the two habits most often recommended to help protect muscle. Ask your doctor or a dietitian what fits you.
How we calculate it
- Reference weight: your goal weight if it's below your current weight; otherwise, your current weight.
- 1.2 to 1.6 g per kg of that weight. You type pounds; we convert to kilograms behind the scenes.
- Inside the app, the starting point goes up if you do regular strength training.
Limits
- This is a general reference, not a prescription. Kidney disease and other conditions change the recommendation.
- Set your own goal with your dietitian or doctor.
Sources
- Nutrition recommendations for people on GLP-1 receptor agonists (reviews from 2023–2025).
- Reviews on muscle loss (sarcopenia) and menopause in midlife women.
- Physical Activity Guidelines for Americans, 2nd edition (HHS, 2018): muscle-strengthening activity on 2 or more days a week.
Reviewed on November 7, 2026. General information, pending review by a health professional. Leve doesn't replace your doctor's advice.
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