GLP-1 Plate / How much protein on Zepbound and other GLP-1 medications

How much protein on Zepbound and other GLP-1 medications

Updated October 2026 · Based on FDA prescribing information and the 2025 joint nutrition advisory

When a GLP-1 medicine cuts your appetite, protein is the nutrient most likely to fall short, and part of the weight people lose on these medicines is muscle. Here are the official numbers, what each one is based on, and a worked example to discuss with your clinician.

Short answer The adult RDA is 0.8 g/kg/day. The 2025 joint advisory notes that 1.2 to 1.6 g/kg/day has been proposed during active weight reduction, or a simpler 80 to 120 g/day; the Dietary Guidelines 2025 to 2030 use the same 1.2 to 1.6 g/kg/day range for the general public. Avoid long-term intake at or above 2 g/kg/day. Your personal target is a question for your clinician, especially with kidney disease.

The numbers and where they come from

0.8 g/kg/day	The Recommended Dietary Allowance for adults. The 2025 joint advisory notes it is under review by the National Academies. In grams, the 2020 to 2025 Dietary Guidelines list 46 g/day for women and 56 g/day for men aged 19 and over.
1.2 to 1.6 g/kg/day	"Higher targets, such as 1.2-1.6 g/kg/d, have also been proposed during active weight reduction" (2025 joint advisory). The Dietary Guidelines 2025 to 2030 now use this range for everyone, "adjusting as needed based on your individual caloric requirements."
80 to 120 g/day	The advisory suggests an absolute target "of 80-120 g/d" may be simpler, about 16% to 24% of energy on a 2,000 kcal day.
1.5 g/kg of lean mass	Considered more accurate by the advisory, but it needs a body composition measurement.
Floor and ceiling	Not below 0.4 to 0.5 g/kg/day; "prolonged intake at or above 2 g/kg/d should be avoided" (advisory).
Hospital example	Stanford Health Care's GLP-1 toolkit uses 60 to 80 g/day for women and 80 to 100 g/day for men. A clinical resource, not an official standard.

The catch: the advisory says it is still unresolved whether to use actual, adjusted or lean body weight, and that actual weight can overestimate needs in people with obesity. That is why it offers a flat 80 to 120 g as an alternative, and why a single number from a calculator is not your target.

Worked example by body weight

Example only, check with your clinician. The table multiplies body weight by each ratio. For higher body weights, the g/kg results can exceed what you need; the advisory's flat 80 to 120 g/day may be the more sensible reference.

Body weight	0.8 g/kg (RDA) / 1.2 g/kg / 1.6 g/kg
60 kg (about 132 lb)	48 g / 72 g / 96 g
80 kg (about 176 lb)	64 g / 96 g / 128 g
100 kg (about 220 lb)	80 g / 120 g / 160 g
120 kg (about 265 lb)	96 g / 144 g / 192 g

To convert pounds to kilograms, divide by 2.2. Do not raise your protein intake on your own if you have kidney disease or have been told to limit protein.

What 20 to 30 grams looks like

Portion figures from Stanford Health Care's GLP-1 Nutrition Toolkit (approximate):

Chicken breast, 3 oz cooked	25 to 30 g
Fish, 3 oz cooked	20 to 25 g
Greek yogurt, 3/4 cup	15 to 20 g
Cottage cheese, 1/2 cup	14 g
Tofu or tempeh, 1/2 cup	10 to 20 g
Edamame, 1/2 cup	9 g
Beans or lentils, 1/2 cup cooked	7 to 9 g
Egg, 1 large	6 g
Nuts or seeds, 1 oz	4 to 8 g

Example: Greek yogurt at breakfast (about 17 g), 3 oz chicken at lunch (about 27 g), cottage cheese as a snack (14 g) and 3 oz fish at dinner (about 22 g) add up to roughly 80 g. Your portions may be smaller on a GLP-1; spreading protein over more small meals helps.

Protein-first habits

Eat the protein first. The advisory recommends eating protein-rich foods first in a meal, so the part you cannot finish is not the protein.
A protein source at every meal and snack. The Dietary Guidelines 2025 to 2030 say "Prioritize Protein Foods at Every Meal".
Mix sources. The advisory encourages plant proteins, dairy, seafood, eggs, lean poultry, nuts and seeds, and limiting red and processed meats.
Use shakes when needed. Shakes, bars or fortified foods can help some people meet targets, per the advisory. Check added sugars.
Pair protein with strength training. The advisory says protein alone is likely inadequate without resistance training. Ask your care team what fits you.

Next: the full food list in what to eat on Zepbound, a protein-first day in the free meal plan, or the overview on the GLP-1 meal plan home page.

Talk to your clinician These numbers are general reference values, not a personal prescription. Ask your clinician or a registered dietitian to set your protein target, especially if you have kidney disease, diabetes treated with insulin or a sulfonylurea, or another condition. Follow your prescriber's instructions for your medication. The Zepbound and Wegovy labels and Medication Guides tell patients to contact their healthcare provider right away for severe stomach pain that will not go away (sometimes spreading to the back), nausea, vomiting or diarrhea that does not go away, gallbladder signs such as upper stomach pain, fever, yellow skin or eyes, or clay-colored stools, and signs of low blood sugar or a serious allergic reaction.

Frequently asked questions

How much protein should I eat on Zepbound?

There is no single number. The RDA for adults is 0.8 g per kg of body weight per day. The 2025 joint advisory notes that 1.2 to 1.6 g/kg/day has been proposed during active weight reduction, or a simpler 80 to 120 g per day, and the Dietary Guidelines 2025 to 2030 use 1.2 to 1.6 g/kg/day for the general public. Your clinician or dietitian can set your range.

Is too much protein a problem on a GLP-1?

The 2025 joint advisory says prolonged intake at or above 2 g/kg/day should be avoided. People with kidney disease may need a different amount altogether, so they should set their target with their clinician.

Does protein prevent muscle loss on GLP-1 medications?

Protein supports muscle, but the 2025 joint advisory says higher protein alone is likely not enough without resistance training. It recommends strength training at least 3 times a week, tailored to fitness level. Ask your care team what is safe for you.

How can I eat enough protein with no appetite?

Eat the protein part of the meal first, include a protein source at each small meal, and use easy foods such as Greek yogurt, cottage cheese, eggs, fish, tofu or a protein shake. The 2025 joint advisory notes shakes, bars or fortified foods can help some people meet their target.