You may have tried to look this up and come away more confused than when you started. The figures range from 0.8 g/kg to 2 g/kg. Do you use your actual body weight, or adjust it for a healthier BMI, or just go for a rough range? For the most part there is no definitive answer at the moment, and it comes down to clinical judgement for each individual. While 1.2 g/kg works sensibly for a 79 kg woman, applying the same calculation to someone of 150 kg gives you over 180 g of protein a day. Realistic? Probably not.

Most adults on a GLP-1 medication like Mounjaro or Wegovy can be recommended to work towards roughly 80 to 100 g of protein a day. For women who are post-menopausal, or over 65, the figure clinicians tend to work from can be higher: somewhere in the region of 1.2 to 1.5 g per kilogram of body weight, which for a 70 kg woman lands between 84 and 105 g, although further review may be needed for those in higher body weights to ensure they are not excessively consuming protein as mentioned above. There is very little research on this specific group taking GLP-1 medications, so treat that as a considered starting point rather than a settled number.

Why the standard figure may understate it

To be frank, when protein recommendations are made for the general population, they assume you are eating enough energy overall. In other words, enough calories to hold a stable weight. On a GLP-1 medication that assumption often does not hold, because the whole point is that you are in a calorie deficit.

Appetite suppression is the intended effect of the drug, and for a lot of women it works well enough that total intake drops further and faster than anyone anticipated at prescription. When energy intake falls low enough, protein tends to get used to meet energy needs rather than for repair and maintenance. So the same 70 g that would have been adequate before you started can become inadequate on a much smaller overall intake.

Two other things may push the number up. Muscle protein synthesis appears to become less responsive to protein with age, sometimes called anabolic resistance. The PROT-AGE expert group recommends 1.0 to 1.2 g/kg daily for healthy older adults, rising to 1.2 to 1.5 g/kg for those who are active or managing illness [1]. And after menopause, reduced oestrogen is already working against both muscle and bone before any weight loss is added on top.

So you can understand the concern when a dietitian looks at your intake and sees you are barely getting through three meals a day. What you may not get is much time to discuss it. Most prescribing appointments are focused on dose and monitoring, and the day-to-day eating questions tend to fall outside that conversation. But, is this ground to eat protein excessively, just in case we may need more, with the current research probably hold your horses as we can’t support that yet.

Why losing muscle matters

You have probably read that a large proportion of the weight lost on these medications comes from muscle. It is a fair thing to be concerned about, though the obvious question tends to follow: does it actually matter, if I weigh less overall now?

It does matter, but not quite for the reason most content implies. What muscle gives you is function. Getting up out of a low chair without pushing off the arms. Carrying the shopping in from the car in one trip. Managing your own stairs, or someone else’s. Staying steady on your feet on an uneven pavement. Those are the things worth protecting, rather than a number on a body composition scan.

There is a second reason that gets very little airtime. Muscle and bone are loaded by the same activity, so the strengthening work that helps protect one tends to help protect the other. That connection matters more after menopause, when falling oestrogen is already working against bone density before any weight loss is added on top. If you have been worrying about muscle and worrying about your bones as two separate problems, it is reasonable to think of them as one.

Muscle also contributes to how much energy your body uses at rest, so losing more of it can make weight management a little harder further down the line. It is worth being proportionate about this. The effect is real but modest, and the “ruined metabolism” framing you will find online can overstate it considerably.

And here is the part that usually gets left out. Some loss of lean tissue is a normal part of losing weight by any method, and it does not automatically mean you are getting weaker. Studies in older adults losing weight have found physical performance can improve even where lean mass falls on a scan. So this is not a reason to be frightened of losing weight. It is a reason to pay attention to protein and to movement while you do it.

What the evidence on muscle currently suggests

The figures themselves need care, because they vary a good deal and some of the ones in circulation are not well sourced.

Several meta-analyses have now pooled trials measuring body composition on GLP-1 treatment. They point in a consistent direction, but the size of the effect they report differs. One 2025 analysis of placebo-controlled trials using DXA, a scan that measures body composition, found lean mass loss around 1.9 kg greater on treatment than on placebo, with lean mass making up roughly 30% of total weight lost [2]. Others have reported smaller absolute differences, closer to 1 kg, with lean mass accounting for something nearer 25% [3]. The trials pooled, the drugs studied and the populations included all differ between them, which is a large part of why the numbers do too. In other words, there is no single figure that applies to everyone here.

A reasonable reading at present is that lean mass tends to account for somewhere between a quarter and a third of the weight lost.

One thing to be clear on. When studies report lean mass, that is not the same thing as skeletal muscle. DXA lean mass includes organ tissue, connective tissue and body water, so a fall in lean mass probably overstates how much actual muscle has gone.

The range between individual studies is also wide. Trials within a single analysis have found anything from a small gain in lean mass to a loss of several kilograms. Averages describe groups rather than people.

It is also worth knowing that placebo groups in these trials lose lean tissue too, which supports the point above about this being a feature of weight loss rather than of the medication specifically. The more useful question is how much of it happens, and that is where what you do may make a difference.

Protein seems to help. Movement may help more.

GLP-1 medications suppress appetite, which means you are likely to eat less, which means you are at increased risk of not meeting your nutritional needs, protein included.

A 2016 meta-analysis of 20 randomised trials in adults over 50 found that those eating more protein during weight loss, above roughly 1.0 g/kg a day, retained more lean mass and lost more fat mass than those on lower intakes [4]. Separately, work comparing weight loss achieved by calorie restriction, by exercise, or by both has tended to find the lean mass cost is lowest when exercise is part of how the weight comes off [5].

Both lines of evidence point the same way. Protein looks likely to make a measurable difference. Resistance or strengthening activity may well make a larger one. Protein without a physical signal to use it appears to have limited effect on its own, which is why the two are better treated as a pair than as alternatives.

Understandably, people carrying more weight and needing weight loss medication are far more likely to be dealing with difficulties in mobility. So yes, as a clinician I think activity is useful. More importantly, I think activity that is realistic and sustainable for you is what counts, because that is what you will actually keep doing. It builds your confidence, and you can increase it as the weight comes down. Starting now rather than later is worth it, because body composition is changing through this period and rebuilding lean tissue afterwards tends to be slower work than protecting it as you go.

Beyond muscle, weight-bearing and resistance activity remain the most established protection for bone through a period of weight loss, which matters after menopause in particular. That evidence predates GLP-1 medication entirely.

Spreading it across the day

You have probably also read that protein needs spreading evenly across meals to maximise muscle protein synthesis. That claim rests largely on short-term laboratory measures, and when it has been tested against body composition outcomes it has not held up as cleanly.

In one 16-week controlled feeding trial, women were randomised either to even protein distribution across three meals or to a pattern with most protein at dinner, with total protein held constant. There was no difference in body composition between the groups [6]. That trial was in women aged 20 to 44, so it does not settle the question for older women, where anabolic resistance may change things. A separate, small trial in adults aged 65 to 80 also found no difference in muscle protein synthesis between even and skewed distribution [7].

There is still a good reason to spread protein on a GLP-1 medication, but it may be a practical one rather than a metabolic one. Fullness tends to arrive quickly, often before you have finished what is on your plate. If most of your protein is sitting in one large evening meal and that is the meal you cannot get through, it never gets eaten, so it never counts towards anything. Two or three moderate amounts across the day are simply more likely to make it in.

For the same reason, eating the protein part of your meal before the vegetables or the carbohydrate can help on days when appetite disappears early. This is a workaround for low appetite rather than a rule to follow when you are eating comfortably.

What changes your number

Several things move the target, which is why a single figure on a website can only ever be a starting point:

• Your body weight, since the target is calculated per kilogram, though as above it needs sense-checking at the higher end

• Kidney function. If you have chronic kidney disease, protein targets need to be set individually by a dietitian or your medical team, and general guidance does not apply

• Where you are in treatment. Appetite, intake and side effects tend to shift across the first year

• How much you are currently eating. If your total intake has dropped very low, protein alone will not fix it and energy adequacy comes first

• What activity you can realistically do, given your energy, joints and mobility

• Whether you are vegetarian or vegan, which changes both the sources and the amounts needed

Common questions

Can you eat too much protein on Mounjaro?

For most people with normal kidney function, intakes in the range discussed here are not generally a concern. Very high intakes can crowd out vegetables, fruit and fibre, which matters more than usual when total food volume is already small. If you have any kidney condition, speak to your medical team before increasing protein.

Are protein shakes a good idea?

They can be useful, particularly on days when solid food feels like hard work, and they count towards your total. Whole foods bring other nutrients with them and tend to be more satisfying, so shakes tend to work best alongside meals rather than in place of them.

How do I know if I am getting enough?

Tracking honestly for two or three weeks is one of the more reliable ways to find out where you actually are, as opposed to where you assume you are. Most people are surprised in one direction or the other. It is worth doing once rather than permanently.

Does muscle loss on Mounjaro actually matter?

Yes, though the reason is function rather than the number on a scan. Muscle is what lets you get out of a low chair, carry shopping and stay steady on your feet, and the activity that protects it protects bone at the same time. Some lean tissue loss happens with any weight loss and does not automatically mean you are weaker.

Does protein stop muscle loss altogether?

No, and anyone promising that is overstating what the evidence supports. Adequate protein alongside strengthening activity appears to reduce how much lean tissue is lost. It does not seem to prevent it entirely, and some loss during weight loss is expected.

Do I need more protein because I am post-menopausal?

Possibly, but I would check whether you are actually hitting 80 to 100 g a day first, because most people are further off than they think. Reduced oestrogen and age-related anabolic resistance both look likely to push requirements up, which is why targets for older adults sit above general population figures.

Where to start

If you are not sure where your intake currently sits, a practical starting point is seeing what 80 to 100 g actually looks like across a day of small appetite, rather than trying to work it out meal by meal in your head.

I have put together a free guide with the protein content of everyday foods, three worked example days, and what to reach for on the days when eating anything feels like hard work. Click Here

If you would rather work through your own numbers with someone, that is what my one to one consultations are for. Click here to book a discovery call

A note on the evidence

This is a fast-moving area and the research base is still developing, particularly on bone health and on older women specifically, who are under-represented in the trials done so far. The references below reflect the literature I have reviewed rather than an exhaustive search, and estimates may shift as more trials report. I aim to update these articles as that happens.

References

1. Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-559. doi:10.1016/j.jamda.2013.05.021

2. Beavers KM, Cortes TM, Foy CM, et al. GLP1Ra-based therapies and DXA-acquired musculoskeletal health outcomes: a focused meta-analysis of placebo-controlled trials. Obesity (Silver Spring). 2025;33(2):225-237. doi:10.1002/oby.24172

3. Jiao R, Lin C, Cai X, et al. Characterizing body composition modifying effects of a glucagon-like peptide 1 receptor-based agonist: a meta-analysis. Diabetes Obes Metab. 2025;27(1):259-267. doi:10.1111/dom.16012

4. Kim JE, O’Connor LE, Sands LP, Slebodnik MB, Campbell WW. Effects of dietary protein intake on body composition changes after weight loss in older adults: a systematic review and meta-analysis. Nutr Rev. 2016;74(3):210-224. doi:10.1093/nutrit/nuv065

5. Weiss EP, Jordan RC, Frese EM, Albert SG, Villareal DT. Effects of weight loss on lean mass, strength, bone, and aerobic capacity. Med Sci Sports Exerc. 2017;49(1):206-217. doi:10.1249/MSS.0000000000001074

6. De Leon A, Roemmich JN, Casperson SL. Daily dietary protein distribution does not influence changes in body composition during weight loss in women of reproductive years with overweight or obesity: a randomized controlled trial. J Nutr. 2024;154(4):1347-1355. doi:10.1016/j.tjnut.2024.02.009

7. Justesen TEH, Jespersen SE, Thomsen TT, Holm L, van Hall G, Agergaard J. Comparing even with skewed dietary protein distribution shows no difference in muscle protein synthesis or amino acid utilization in healthy older individuals: a randomized controlled trial. Nutrients. 2022;14(21):4442. doi:10.3390/nu14214442

Soeng Ha Liu, Registered Dietitian HCPC registered | British Dietetic Association member

This article is general information and is not a substitute for individual clinical advice. Protein and energy targets should be set individually, particularly if you have kidney disease or any other medical condition. Speak to your prescriber or a registered dietitian about your own situation.

Last reviewed: September 2026