SnapNosh / Protein calculator
Free toolGLP-1 protein calculator
How much protein do you need on Mounjaro, Wegovy or Ozempic? Enter your weight and goal in stone or kg. You'll get a daily target and a sample day of ordinary food that hits it.
A general guide, not medical advice. If you have kidney disease or another health condition, ask your doctor or dietitian what's right for you.
How this calculator works
Guides for people losing weight often suggest about 1.2 to 2.0 g of protein per kg of goal weight. We use 1.8 g per kg of your goal weight while you're losing weight, and 1.6 g per kg of your current weight if you're maintaining. Your target never drops below 0.8 g per kg of your current weight. The SnapNosh app uses the same rule.
On days when you can barely eat, aim for the lower number, based on 1.2 g per kg of your goal weight.
Why protein matters on a GLP-1
GLP-1 medicines quiet your appetite, so meals get smaller. If protein drops along with everything else, more of the weight you lose can come from muscle. Enough protein, plus some strength exercise, helps you keep it. Protein also keeps you fuller for longer.
Easy protein foods
Typical values. Brands vary, so check the label.
| Food | Portion | Protein |
|---|---|---|
| Chicken breast, cooked | 100 g | 31 g |
| Tinned tuna in spring water | 1 small tin (110 g drained) | 27 g |
| Salmon fillet, cooked | 1 fillet (110 g) | 25 g |
| Prawns, cooked | 100 g | 18 g |
| Skyr or 0% Greek yogurt | 150 g pot | 15 g |
| Cottage cheese | 100 g | 11 g |
| Eggs | 2 large | 13 g |
| Semi-skimmed milk | 300 ml glass | 10 g |
| Tofu, firm | 100 g | 13 g |
| Edamame beans | 100 g | 11 g |
| Lentils, cooked | 100 g | 9 g |
| Protein shake | 1 scoop (30 g powder) | 22 g |
Tips for a small appetite
- Protein first. Eat the chicken, fish, eggs or tofu before the potatoes or bread.
- Four small meals are easier than three big ones. Aim for 20 to 30 g at each.
- Drink some of it. Milk, kefir or a protein shake help when solid food feels like too much.
- Keep easy snacks ready: skyr pots, boiled eggs, cottage cheese, edamame.
- Plan for your hardest day. If the day after your jab is rough, keep soft, gentle options ready, like yogurt, lentil soup or scrambled eggs.
Common questions
How much protein do I need on Mounjaro or Wegovy?
Guides for people losing weight often suggest about 1.2 to 2.0 g of protein per kg of goal weight. This calculator uses 1.8 g per kg of your goal weight, with a lower number for days when your appetite is very low. Ask your doctor or dietitian what is right for you.
Why does protein matter on a GLP-1?
GLP-1 medicines reduce appetite, so you eat less. If protein drops too, more of the weight you lose can come from muscle. Eating enough protein, and doing some strength exercise, helps you keep it.
How do I eat more protein with a small appetite?
Eat the protein part of each meal first, choose dense foods like Greek yogurt, skyr, eggs, fish and chicken, spread protein over 4 smaller meals, and use milk or a protein shake when solid food is hard.
Hitting your number is easier when you can see it
SnapNosh shows the protein in any meal from one photo and tells you what's left for today.