Protein targets, made practical
Why protein matters while you lose weight, how to estimate your daily target, and easy ways to reach it.
Why protein matters now
When you lose weight, you lose some muscle along with fat. Studies of GLP-1 medicines found that a meaningful share of the weight lost was lean mass. Muscle keeps you strong, supports your metabolism and makes everyday life easier, so protecting it is one of the most useful things you can do.
Two habits help most: eating enough protein and doing some strength training. This guide covers the first.
How much do you need?
Many clinicians suggest roughly 1.0 to 1.5 grams of protein per kilogram of body weight per day during weight loss. For people with a higher body weight, the target is often based on a goal or adjusted weight instead. In practice, many of our members land somewhere between 80 and 120 grams a day.
A quick way to estimate: take your goal weight in pounds and divide by 2.2 to get kilograms, then multiply by 1.2. For a goal of 160 lb: 160 ÷ 2.2 = 73 kg, and 73 × 1.2 ≈ 87 grams a day. Your clinician or coach will set your own number.
If you have kidney disease, ask your clinician before raising your protein intake.
Spread it through the day
Your body uses protein best in steady amounts. Aim for about 25 to 35 grams at each main meal, with a protein snack if you need to top up. On a GLP-1 medicine, big portions can be hard to finish, which is why eating protein first matters.
Protein in everyday foods
| Food | Portion | Protein (about) |
|---|---|---|
| Chicken breast, cooked | 3 oz (palm-sized) | 26 g |
| Ahi (yellowfin tuna), raw, as in poke | 3 oz | 20 g |
| Salmon, cooked | 3 oz | 22 g |
| Shrimp, cooked | 3 oz | 20 g |
| Canned tuna, drained | 3 oz | 20 g |
| Cottage cheese | 1 cup | 25 g |
| Plain nonfat Greek yogurt | 1 cup | 23 g |
| Eggs | 2 large | 12 g |
| Firm tofu | ½ cup | 10 g |
| Edamame, shelled | 1 cup | 18 g |
| Black beans, cooked | ½ cup | 7 g |
| Milk or soy milk | 1 cup | 7–8 g |
Values are rounded and vary by brand and preparation. Check the label where there is one.
Easy ways to hit your number
- Build breakfast around eggs, Greek yogurt or cottage cheese instead of only toast or cereal.
- Order poke or plate lunch with extra protein and a smaller scoop of rice.
- Keep easy snacks around: boiled eggs, edamame, string cheese, a pouch of tuna.
- If appetite is very low, a protein shake can help; ask your coach which kinds suit you.
- Write down your protein for a week or two. Most people are surprised where they land.
Pair it with strength work
Protein works best alongside muscle-building activity. Two short sessions a week of bodyweight moves, bands or weights can make a real difference. Start gently and ask your coach for a plan that suits your fitness and any joint concerns.
Educational only, not medical advice; a licensed clinician decides eligibility after your consultation. If you have severe symptoms, contact your clinician or call 911.