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People on a GLP-1 drug need 1.6 to 2.2 g of protein per kg of body weight daily.
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By Arun AgrahriLast reviewed 1 timecoded source
Short answer
Aim for roughly 1.6-2.2 g/kg of body weight daily (about 130-150g for many adults). 1.6 g/kg beats 1.2 in Stu Phillips' data, and another rule of thumb is about 1g per pound of lean mass. Spread it across meals (about 30-40g each), favor easily digested protein since appetite is suppressed, and pair it with resistance training.
GLP-1 drugs are worth taking for people with obesity.
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People on a GLP-1 drug need 1.6 to 2.2 g of protein per kg of body weight daily.
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People on a GLP-1 drug need well above the standard amount of protein to keep their muscle. When appetite drops 30-50% on a GLP-1, the body does not protect protein intake on its own. Unless you make it deliberate, protein falls and muscle goes with it. The sources on the record line up closely on the target.
Rhonda Patrick, citing Stu Phillips' meta-analysis, recommends about 1.6 g/kg of body weight per day, which beats 1.2 g/kg for keeping lean mass. Abbie Smith-Ryan, a guest on Peter Attia's show, frames it as 130-150g daily for many adults. Attia's own rule of thumb is roughly 1g of protein per pound of lean body mass.
These land in the same place, well above the standard RDA (0.8 g/kg).
Distribution matters. Gabrielle Lyon, a guest on Andrew Huberman's show, recommends 30-40g of high-quality protein per meal. That is enough to fully trigger muscle protein synthesis, and the same dose stimulates your own GLP-1 release.
Because GLP-1s slow stomach emptying and suppress appetite, easily digested protein (including liquid nutrition) helps you hit the target without feeling overfull.
Protein alone is not the whole answer. Pair it with resistance training 2-4x/week: protein supplies the raw material, and training supplies the signal to keep the muscle. A DEXA scan confirms the weight you lose is fat, not lean tissue, and Chris Thompson, a guest on Huberman's show, suggests getting one before you start.
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