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How much protein do you need on a GLP-1?

Enter your weight and how often you eat. You'll get a daily protein range and a simple target for each meal, so a smaller appetite still gets you there.

Meals and snacks a day
Are you taking a GLP-1?

The range is 1.2–1.6 g of protein per kg of body weight a day, from a 2025 joint advisory on nutrition during GLP-1 therapy. If you have a lot of weight to lose, a dietitian may work from an adjusted weight, which gives a lower number. It's a good question to ask them.

Your daily protein

103–138 g a day

26–34 gat each of 4 meals
86 kgweight used

Eat the protein on your plate first. On a small appetite, it's the part that matters most.

What one helping gives you

3 oz chicken breast26 g · 140 kcal
3 oz turkey breast26 g · 125 kcal
3 oz salmon23 g · 133 kcal
½ cup firm tofu22 g · 181 kcal
3 oz shrimp20 g · 84 kcal
¾ cup plain Greek yogurt18 g · 104 kcal
1 cup edamame18 g · 188 kcal
1 cup cooked lentils18 g · 230 kcal
½ cup cottage cheese14 g · 81 kcal
2 large eggs12 g · 148 kcal

Protein and calories per helping are worked out from USDA FoodData Central. General education about food, not medical advice. Read more: how much protein you need on a GLP-1.

The Imi app

Imi plans this for you, every week.

High-protein meals from the food you love, sized for your appetite, with the numbers already worked out. Coming soon to iPhone and Android.

One email when Imi's ready, nothing else.