Protein, before everything else.
A third of the weight lost on a GLP-1 can be muscle. Protein is the lever you pull at every meal.
The tracking happens in Foodose for iPhone, which starts with a free trial. Want your numbers first, with nothing to install? Get them on the web.
Appetite drops fast on a GLP-1. So does the body's interest in protein. Across the registration trials of semaglutide and tirzepatide, roughly 30 to 40 percent of the weight lost was lean mass, not fat. The calculator exists to make that number smaller, by setting a floor and putting it first in every meal.
Protein is the first metric on the home screen. The daily target is set from your goal weight and your activity level, following the clinical literature on lean-mass preservation in caloric deficit, typically 1.2 to 1.6 grams per kilogram of goal body weight, which for most women lands near 120 grams.
Whatever you record it in, the number you are recording against is the part most tools leave you to guess. The calculator works out your protein floor from your body and your dose, and the three day plan shows what it looks like as food. The weekly scorecard shows protein next to water, fibre, and dose adherence, the four lines that protect muscle on a GLP-1.
Built around how this medication actually works.
A daily target, not a guess
Set by your goal weight, your activity, and your dose. Updated as your plan changes.
Foods you already eat
The three day plan is built from the cuisines you say you cook, with anything you cannot eat removed rather than substituted around.
A week is the unit that matters
Each dose week shows on how many days you reached your protein, fibre and water, beside the doses you took.
A floor, not an afterthought
Protein is calculated before carbohydrate and fat are given any room, so the nutrient that protects lean mass is never the one that gets squeezed.
What the studies actually say.
Evidence-based summaries of the papers that informed every part of this page. Each article cites its sources.
Why 120 grams of protein matters when you can barely eat breakfast
Up to 40 per cent of the weight lost on a GLP-1 can be lean mass rather than fat. Here is what the research says about protecting it when appetite disappears.
Muscle on a GLP-1: the 2-hour-a-week rule that changes everything
Protein alone slows muscle loss. Protein plus two short resistance sessions a week preserves it. The evidence, and a practical starting plan.
Strength training on a GLP-1: a programme that fits a tired, hungry body
You don't need a gym membership. You need two sessions a week, each twenty to thirty minutes, that hit the muscles your body would otherwise quietly let go of. Here is the…
GLP-1 fatigue: why month two flattens you, and what to do about it
The exhaustion that hits at week six is one of the least talked-about side effects of GLP-1s. Here is the math behind it, not enough food, not enough protein, not enough…
Hydration on a GLP-1: why your thirst is lying and what to do about it
The drug doesn't only quiet hunger. It quiets thirst too. The result is a low-grade dehydration that drives nausea, fatigue, constipation, and headaches. Here is the simple rule…
What to eat on Ozempic: a protein-first plate for women on a GLP-1
You are eating far less on a GLP-1, so every bite has to earn its place. Here is the simple, protein-first way to eat on Ozempic, Wegovy, Mounjaro or Zepbound, without the…
Eating less on a GLP-1: how to avoid nutrient gaps when appetite is low
When you eat a fraction of what you used to, it is easy to fall short on protein, iron, calcium and B12. Here is how women can keep the nutrients in while the calories come down.
Exercise on a GLP-1: how much cardio, how much strength, on a tired body
You do not need to punish yourself to protect your results on a GLP-1. Here is the realistic split of strength and cardio for women, built around a lower-energy body.
A 7 Day GLP-1 Meal Plan: Portions, Protein and a Shopping List
A free 7 day GLP-1 meal plan with real portions, protein per day, a shopping list by aisle, and a smaller version for the days nausea wins.
GLP-1 breakfast high protein ideas: 10 that work when you're not hungry
GLP-1 breakfast high protein ideas with real gram counts: 10 cold, savoury and sippable options for mornings when nothing sounds good.
Fibre on GLP-1: The Constipation Fix, and How to Reach 25-35g Without Bloating
Fibre on GLP-1 constipation: why the medication hardens stool, how to reach 25-35g a day without bloating, and when psyllium actually helps.
Get your GLP-1 numbers and a 3 day plan. Free.
Built around how your body actually works on Ozempic, Wegovy, Mounjaro and Zepbound. It runs in your browser, there is nothing to install, and nothing you type is stored.
For the daily version of this, food, dose, symptoms and the trend, there is the Foodose app for iPhone.