Why protein matters for weight loss
When you lose weight, your body breaks down both fat and muscle for energy. Eating enough protein helps preserve lean muscle mass, keeping your metabolism high and ensuring that most of the weight you lose comes from fat. Protein is also the most satiating macronutrient, helping you feel full longer and reducing cravings.
How much protein do I need?
The Recommended Dietary Allowance (RDA) for protein is 0.8 g per kg of body weight, but this is a minimum for sedentary individuals. For weight loss, research suggests 1.2-1.6 g per kg is optimal. Athletes and those doing resistance training may need up to 2.0 g per kg. Our calculator adjusts your target based on your goal, activity level, and age.
Protein and GLP-1 medications
GLP-1 medications reduce appetite, which can make it harder to eat enough protein. Prioritizing high-protein foods like lean meat, fish, eggs, Greek yogurt, and protein shakes is essential to prevent muscle loss while on GLP-1 treatment.