Free tool
How much protein on a GLP-1? Find your number.
Your daily protein, per meal, and a simple day of everyday foods that gets you there.
Aim for about
110 g of protein a day
That's about 37 g at each of 3 meals, or 28 g across 4 smaller ones when your appetite is small.
A day that gets you there (125 g)
- Greek yogurt, nonfat (6 oz cup)17 g
- Eggs (2 large)13 g
- Chicken breast (3.5 oz cooked)31 g
- Cottage cheese (½ cup)12 g
- Salmon (3.5 oz cooked)22 g
- Protein shake, ready to drink (11 oz)30 g
Based on the 2025 joint advisory on nutrition during GLP-1 therapy: 1.2 to 1.6 g per kg a day while losing, to protect muscle. This is a general starting point, not medical advice; your clinician or dietitian can set a better one. It works in your browser; nothing you enter is sent anywhere. Sthira counts your protein from a photo of your plate.
¿Prefiere español? Vea la calculadora en español.
Questions people ask
- Why does protein matter so much on a GLP-1?
- When appetite drops, protein often drops with it, and fast weight loss can take muscle with it. Enough protein plus strength training helps you keep muscle while you lose fat.
- I can't eat that much. What helps?
- Put protein first at every meal, then vegetables, then carbs. Small, protein-dense foods (Greek yogurt, cottage cheese, eggs, tuna, a protein shake) are easier when your appetite is small. Spread it over 4 smaller meals.
- Is more protein always better?
- No. Above about 1.6 g per kg a day there's little extra benefit, and with kidney disease you should ask your doctor before eating more protein.
Source: Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory (ACLM, ASN, OMA, TOS 2025). More on how Sthira uses evidence.
Hit it without counting
Snap your plate and Sthira fills in the protein, for any cuisine, and tells you what to add at the next meal. Free to start.
Start free