How much protein do you need on Mounjaro?
Most people losing weight on a GLP-1 aim for roughly 80 to 120 g of protein a day. A 2025 expert advisory describes targets of 1.2 to 1.6 g per kg of body weight a day during weight loss.
Protein targets by weight
These use 1.2 to 1.6 g per kg of body weight, the range in the 2025 advisory. For a figure based on your goal weight, use our GLP-1 protein calculator.
| Your weight | Lower target | Upper target |
|---|---|---|
| 70 kg (11 st / 154 lb) | 84 g | 112 g |
| 85 kg (13 st 5 lb / 187 lb) | 102 g | 136 g |
| 100 kg (15 st 10 lb / 220 lb) | 120 g | 160 g |
| 115 kg (18 st 2 lb / 254 lb) | 138 g | 184 g |
At higher weights, experts are unsure whether to use current, adjusted or goal weight, which is why many people use a fixed 80 to 120 g a day instead. Ask your doctor or dietitian what suits you, especially if you have kidney disease.
Is it the same on Wegovy, Ozempic and Zepbound?
Yes. The advice is about eating less while losing weight, not about one brand. Mounjaro and Zepbound are tirzepatide; Wegovy and Ozempic are semaglutide. All quiet your appetite, so the same protein targets and tips apply.
How to hit your protein with a small appetite
- Split it over 4 small meals of about 20 to 30 g each.
- Start each meal with the protein, before filling up on bread, rice or potatoes.
- Lean on dense foods: skyr, Greek yogurt, cottage cheese, eggs, tinned tuna, chicken, prawns, tofu.
Protein shakes, powder and bars on Mounjaro
Shakes and powders help on days when food feels like too much: one scoop usually gives 20 to 25 g of protein. Choose ones without lots of added sugar, sip slowly, and treat them as a top-up, not a replacement for meals. Protein bars are handy but some are high in sugar alcohols, which can upset a sensitive stomach.
Protein alone won't keep your muscle
The advisory is clear that more protein on its own is likely not enough. It recommends strength training at least three times a week plus 150 minutes of moderate activity, such as brisk walking. See how to avoid muscle loss on Mounjaro.
See the protein in every meal
SnapNosh shows the protein in a meal from one photo and tells you what's left for today. Made for life on a GLP-1.
Common questions
How much protein should I eat on Mounjaro?
Roughly 80 to 120 g a day for most people, or about 1.2 to 1.6 g per kg of body weight during weight loss, according to a 2025 expert advisory. Ask your doctor or dietitian, especially if you have kidney disease.
How much protein on Wegovy or Zepbound?
The same targets apply. Wegovy (semaglutide) and Zepbound (tirzepatide) both reduce appetite, so aim for roughly 80 to 120 g of protein a day, spread over small meals.
Are protein shakes good on Mounjaro?
They can help on low-appetite days. One scoop usually gives 20 to 25 g of protein. Choose low-sugar options, sip slowly, and use them to top up meals rather than replace them.
Sources
- Nutritional priorities to support GLP-1 therapy for obesity (joint advisory, 2025)
- NHS: Tirzepatide (Mounjaro)
- NHS: Semaglutide (Wegovy, Ozempic)
This guide is general information about food and habits. It is not medical advice and doesn't replace advice from your doctor, pharmacist or dietitian. Ozempic and Wegovy are trademarks of Novo Nordisk; Mounjaro and Zepbound are trademarks of Eli Lilly. SnapNosh is not affiliated with them.