Free tool · 1 minute
Protein calculator for Ozempic, Wegovy or Mounjaro
GLP-1 medicines reduce how much you eat. If you don’t get enough protein, some of the weight you lose may be muscle rather than fat. Enter your weight to see your daily protein range, split across meals.
Calculate your protein
98-112g per day
Higher range because you’re losing weight: this is when you may lose more muscle.
70 kg × 1.4 = 98 g · 70 kg × 1.6 = 112 g
- Breakfast21 g
- Mid-morning snack21 g
- Lunch21 g
- Afternoon snack21 g
- Dinner16 g
Protein-rich foods when you have a small appetite
- 13 g2 eggs
- 17 gA plate of lentils (70 g dry)
- 27 gGrilled chicken breast (120 g)
- 14 gTofu (125 g)
- 12 gBurgos-style fresh cheese (100 g)
- 8 gA glass of semi-skimmed milk (250 ml)
Grams of protein per serving, calculated using BEDCA [7]. Legumes are measured dry, before cooking.
Before increasing your protein intake
If you have kidney disease, talk to your doctor or dietitian before increasing your protein intake.
Your next step
With 98–112 g per day, the challenge is getting enough when you eat very little
Knowing the number is only half the picture. The other half is spreading it across meals when you have little appetite, without skipping meals and while maintaining your strength. Choose how you’d like to continue.
Free · by email
Guide: Your first 16 weeks on a GLP-1
What to eat after each dose increase, a seven-day menu with a shopping list, and how to manage nausea or constipation.
Data controller: Alimmenta Tu Vida, S.L. Purpose: to send you the guide you requested and, only if you tick the second box, nutrition tips by email on that topic. Legal basis: your consent, which you can withdraw at any time. Recipients: we do not share your data with anyone; emails are sent by Resend as our data processor. Rights: access, rectification, erasure, objection, restriction and portability at [email protected]. More information in our privacy policy.
First appointment
A dietitian-nutritionist tailors the plan to you
€65 45 min · in Barcelona or online
We assess your body composition, review what you actually eat and give you a personal plan in writing.
Book your first appointmentPrefer to call? 93 218 95 32
GLP-1 programme
Support through all five stages
€550 package of 10 appointments · €55 each
From your first dose until a year after stopping treatment: protein, symptoms, strength and a plan for the next stage to reduce weight regain.
View the programmeWe do not prescribe medication or change your dose: your doctor makes those decisions.
Why protein matters so much with GLP-1 treatment
Semaglutide (Ozempic, Wegovy, Rybelsus) and tirzepatide (Mounjaro) reduce appetite, so many people eat considerably less than they realise. Some muscle is always lost during weight loss; the question is how much. In studies of these medicines, between one quarter and almost two fifths of the weight lost was lean mass [4][6].
That’s why it matters not only how many kilos you lose, but what you lose. Scientific societies agree that getting enough protein throughout the day and doing strength training are the two main ways to help preserve muscle [1][3].
How we calculate your range
We start with the scientific societies’ recommendation of 1.2 to 1.6 g of protein per kilogram of body weight per day for people losing weight with GLP-1 treatment [1]. Within that range, we select a level based on your treatment stage and activity:
| Your situation | Range | At 70 kg |
|---|---|---|
| You’re losing weight or doing strength training | Higher: 1.4–1.6 g/kg | 98–112 g |
| You’re starting treatment, maintaining your weight or coming off treatment, without strength training | Standard: 1.2–1.4 g/kg | 84–98 g |
We then split the amount across 4 or 5 meals, with a slightly lighter dinner. When your appetite is low, several small meals at set times, starting with the protein, may work better than two large meals.
This calculator is not a substitute for medical advice
It gives an indicative range for adults. If you have kidney or liver disease, are pregnant or breastfeeding, or your doctor has given you different advice, follow their guidance. Your doctor always decides the medicine dose.
Sources and how we calculated it
This calculator doesn’t make up the figures: they come from scientific society recommendations and published clinical trials. Food protein values come from Spain’s official food composition database. Sources are listed in the order cited.
- Mozaffarian D, Agarwal M, Aggarwal M, Alexander L, et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Am J Clin Nutr. 2025;122(1):344-367. doi:10.1016/j.ajcnut.2025.04.023
- Sievenpiper JL, Ard J, Blüher M, Chen W, et al. Nutritional and lifestyle supportive care recommendations for management of obesity with GLP-1-based therapies: an expert consensus statement using a modified Delphi approach. Obesity Pillars. 2026;17:100228. doi:10.1016/j.obpill.2025.100228 (funded by Nestlé Health Science).
- Dobbie LJ, Tolvanen L, Alves D, Baker JL, et al. Nutritional, functional, and psychological considerations for incretin-based therapies in adults: an EASO, EFAD, and ECPO Consensus Statement. Lancet Diabetes Endocrinol. 2026;14(9):754-777. doi:10.1016/S2213-8587(26)00122-1
- Look M, Dunn JP, Kushner RF, Cao D, et al. Body composition changes during weight reduction with tirzepatide in the SURMOUNT-1 study of adults with obesity or overweight. Diabetes Obes Metab. 2025;27(5):2720-2729. doi:10.1111/dom.16275
- Wilding JPH, Batterham RL, Calanna S, Davies M, et al. Once-weekly semaglutide in adults with overweight or obesity (STEP 1). N Engl J Med. 2021;384(11):989-1002. doi:10.1056/NEJMoa2032183
- Wilding JPH, Batterham RL, Calanna S, Van Gaal LF, et al. Impact of semaglutide on body composition in adults with overweight or obesity: exploratory analysis of the STEP 1 study. J Endocr Soc. 2021;5(Suppl 1). doi:10.1210/jendso/bvab048.030
- Agencia Española de Seguridad Alimentaria y Nutrición. Base de Datos Española de Composición de Alimentos (BEDCA). Consultada el 26/09/2026. www.bedca.net
How we calculated it
- Range. Weight × 1.2 to 1.6 g/kg/day: the range recommended by a joint guideline from four US societies during active weight loss [1]. The same guideline recommends 1.2–1.7 g/kg with strength training, while the international Delphi consensus recommends 1.2–1.5 g/kg [2].
- Higher or standard range. Using the higher half (1.4–1.6 g/kg) while losing weight or doing strength training, and the lower half in other cases, is Alimmenta’s approach within this range, reviewed by the Technical Director.
- Meal distribution. The midpoint of the range, split across 4 or 5 meals and rounded; dinner is 5 g lower (never below 10 g). Alimmenta’s practical approach.
- Foods. BEDCA [7], grams of protein per 100 g of edible portion × the stated serving, rounded: fresh hen’s egg (code 2127, 12.5 g; 2 eggs ≈ 105 g), raw dried lentils (1065, 24.8 g; dry weight is used because BEDCA’s “boiled lentil” record gives a value for the dry product), grilled chicken breast (2297, 22.2 g), tofu (1121, 11.5 g; BEDCA does not distinguish firm tofu), Burgos-style fresh cheese (2507, 12.4 g) and semi-skimmed milk (916, 3.2 g).
- Body composition. “One quarter” refers to the 25% lean mass reported in SURMOUNT-1 with tirzepatide [4]; “almost two fifths” refers to approximately 39% in the STEP 1 body composition sub-study with semaglutide [5, 6].
Reviewed on: 26/09/2026Reviewed by Juana Mª González, Technical Director (Registration CAT000921)
What people who have visited us say
5.0 out of 5 · 295 reviews on Google
Después de 5 meses y habiendo superado el objetivo de pérdida de peso que habíamos fijado, agradezco a Sandra su asesoramiento. No es sólo una "dieta", es entender los motivos por los que nos llevan a donde estamos y aprender
Read moreRead less
a alimentarnos en la edad biológica y en el estado emocional que vives. Siempre pensé que me alimentaba bien y al principio fue un choque el cambio de alimentación que tuve que realizar, pero desde el principio lo pude combinar perfectamente con mi vida social y esto ha supuesto un plus de empuje para no abandonar las pautas. Estoy agradecida y animos a los indecisos/as a que realicen su acompañamiento …
Carmen
Descubrí Alimmenta porque buscaba nutricionistas en el Maresme y me guíe por sus buenas reseñas, totalmente acertado! Comencé con Sandra hace dos meses y medio y mi experiencia está siendo muy satisfactoria. Me ha ayudado mucho con la planificación de
Read moreRead less
mi dieta, estoy aprendiendo a comer de forma más equilibrada y con hábitos que puedo incorporar a mi día a día de manera duradera. Verdaderamente los resultados están siendo buenos, estoy viendo un cambio notable en mi recomposición corporal. Recomiendo totalmente a Sandra como nutricionista a cualquier persona que quiera bajar de peso sin pasar hambre y adquiriendo buenos hábitos alimenticios, que al fin y al cabo es lo más …
Alicia
Molt content d'haver-me trobat amb la Sandra, des de la primera visita tot ha sigut un procés que ha anat a millor, totes les sessions amb ella són un aprenentatge, es nota que sap el que fa i del que
Read moreRead less
parla, i aplicar-ho en el dia a dia m'ha fet crear un estil de vida i baixar de pes ben ràpid, només tinc paraules bones per ella, recomanable 100%
Sergi
Estoy encantada con Berta, muy buena profesional y me ha enseñado a comer, así es muy fácil perder peso. En ningún momento he pasado hambre, todo al contrario. Es aprender la filosofía de la nutrición. Mil gracias
Manuela
La Sandra ha estat una gran ajuda, molt honesta i realista en tot moment. Al seu costat he après a menjar correctament sense deixar de gaudir del menjar, alhora que he pogut perdre uns quants quilos i, sobretot, el més
Read moreRead less
important: sentir-me molt millor. Moltes gràcies per tot, i continuem!
Míriam
Berta m’ha canviat la vida a Molt millor las mevas intolerancias las ha controlat i amb las sevas pautas d’alimentacio m’he aprimat 2 tallas. Salut i benestar. Gran profesional!
Merchi
Vaig començar a anar amb la Sandra amb una idea molt clara: baixar pes. Però el que he guanyat va molt més enllà d’això. Gràcies a ella he entès millor com funciona el que menjo i com puc alimentar-me de
Read moreRead less
manera més conscient i equilibrada. Sobretot, m’ha ajudat a veure que la meva relació amb el menjar no era sana: sovint menjava per tapar emocions, i això després em generava culpabilitat, entrant en un bucle difícil de trencar. Amb el seu acompanyament, he aconseguit millorar molt aquesta relació. Encara hi ha moments (soc humà 😅), però ara tinc més consciència i eines per gestionar-ho sense culpa. Això m’ha aportat molta …
Miki
Frequently asked questions about protein and GLP-1 treatment
How much protein do I need each day if I take Ozempic, Wegovy or Mounjaro?
Between 1.2 and 1.6 g per kilogram of body weight per day. At 70 kg, that’s between 84 and 112 g. The higher range may suit you while losing weight or doing strength training. Your dietitian can tailor it to your needs.
Why is protein especially important when taking a GLP-1 medicine?
Because you eat much less and can easily fall short without noticing. If you don’t get enough protein, you may lose more muscle. Muscle gives you strength and helps maintain your progress when you stop the medicine.
Does the amount change depending on the medicine or dose?
No. The recommendation is the same for semaglutide or tirzepatide and for any dose. What matters is your stage of treatment and whether you do strength training.
What if my appetite is so low that I can’t eat enough?
Have small meals at set times without waiting until you feel hungry, and start each meal with the protein. Soft, cold foods may be easier to manage, such as yogurt, whipped fresh cheese, egg or puréed legumes.
Do I need protein shakes or supplements?
In most cases, no: you can get enough from food. Supplements may make sense in specific situations, such as a very low appetite lasting several weeks; your dietitian can assess this. Alimmenta does not sell supplements.
Can I eat more protein if I have kidney problems?
Talk to your doctor before increasing your intake. If you have kidney disease, your protein needs must be assessed individually and may differ from this calculator’s range.
Keep reading
- Losing muscle? Take the quiz
10 questions and 2 minutes to find out what to look out for.
- Protein and muscle during GLP-1 treatment
The full guide, with meal plans and a protein breakdown by meal.
- GLP-1 medicines: everything you need to know
How they work, what you may lose and what happens when you stop taking them.
- Ozempic
What it is, its price in Spain and how to eat while taking it.
- Wegovy
Approved uses, doses and nutrition.
- Mounjaro
Tirzepatide: doses, price and what to eat.
Make what you lose fat, and make it last
We support you from your first dose until one year after stopping treatment, in person in Barcelona or online. 4.9 on Google · 5.0 on Doctoralia · 2,072 reviews.