Expert Answer
How much protein should you eat on a GLP-1 to keep muscle?
Quick Answer
Aim for roughly 1.6-2.2 g/kg of body weight daily (about 130-150g for many adults). Patrick, citing Dr. Stu Phillips, notes 1.6 g/kg beats 1.2; Attia targets about 1g per pound of lean mass. Spread it across meals (~30-40g each), favor easily-digested protein since appetite is suppressed, and pair it with resistance training.
Moderate Consensus
on GLP-1 Agonists overall
What Researchers Say
Targets roughly 1g of protein per pound of lean body mass, combined with strength training, as non-negotiable for preserving muscle during GLP-1 weight loss.
Citing Dr. Stu Phillips, recommends about 1.6 g/kg (outperforms 1.2 g/kg) and deliberate, easily-digested protein because GLP-1s blunt appetite.
Features Dr. Gabrielle Lyon recommending 30-40g of high-quality protein per meal — which also helps stimulate your own GLP-1 release.
Treats adequate protein plus resistance training as the foundation for protecting muscle, whether or not someone uses a drug.
Detailed Answer
When appetite drops 30-50% on a GLP-1, the body does not automatically protect protein intake — so unless you make it deliberate, protein falls and muscle goes with it. The experts are unusually aligned on the target.
Rhonda Patrick, citing Dr. Stu Phillips' meta-analysis, recommends about 1.6 g/kg of body weight per day, noting it outperforms 1.2 g/kg for preserving lean mass. Dr. Abby Smith-Ryan (via Attia) 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: meaningfully above the standard RDA (0.8 g/kg).
Distribution matters. Dr. Gabrielle Lyon (via Huberman) recommends 30-40g of high-quality protein per meal — enough to maximally trigger muscle protein synthesis, and a dose that also stimulates your own GLP-1 release. Because GLP-1s slow gastric emptying and suppress appetite, Patrick emphasizes easily-digested protein (including liquid nutrition) so you can actually hit the target without feeling overfull.
Protein alone is not the whole answer. Every expert who covers this pairs it with resistance training 2-4x/week — protein supplies the raw material, training supplies the signal to keep the muscle. Attia adds DEXA monitoring to verify the weight you lose is fat, not lean tissue.
Related Questions
What is the protein target on a GLP-1?
About 1.6-2.2 g/kg of body weight daily — Patrick (citing Stu Phillips) uses 1.6 g/kg, Attia uses roughly 1g per pound of lean mass. Both are well above the 0.8 g/kg RDA.
How much protein per meal?
Dr. Gabrielle Lyon (via Huberman) recommends 30-40g of high-quality protein per meal, which maximizes muscle protein synthesis and also nudges your own GLP-1 up.
Why is protein so hard to hit on a GLP-1?
The drugs suppress appetite 30-50% and slow digestion, so people under-eat protein without realizing it. Patrick recommends deliberate, easily-digested sources to compensate.
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