Protein targets on GLP-1s

General nutrition advice floats around 0.36g per pound of body weight. For a 180 lb person, that is about 65g. That might cover a sedentary person who is not losing weight. It does not cover someone on a GLP-1 who is dropping calories, losing appetite, and still trying to train.

GLP-1s suppress appetite, which means total food drops. When food drops, protein usually drops with it — and when protein drops in a calorie deficit, the body pulls from muscle to make up the gap. Research on semaglutide and tirzepatide weight loss shows lean mass often falls alongside fat if protein and resistance training are not prioritized.

For active people on GLP-1s, start at roughly 1g of protein per pound of body weight. A 175 lb rider, runner, or lifter needs about 175g of protein. That is the headline number. The app refines it for activity level, medication phase, and training volume.

• Breakfast first: 30–40g protein within an hour of waking. Eggs, Greek yogurt, cottage cheese, or a shake.
• Anchor dinner: protein first, sides second. Eat the chicken or fish before the rice or vegetables.
• Use liquid: a protein shake is not cheating. It is a tool when solid food is hard to get down.
• Before bed: casein, cottage cheese, or Greek yogurt gives slow-release protein overnight.

Spread protein across the day. Aim for 25–40g per meal, plus a shake or snack. Around training, prioritize 20–30g within an hour of finishing. The workout window is when your body is most receptive to using protein for repair.