· By Brian Ruther
How Much Protein Should You Eat on Ozempic?
Ozempic (semaglutide) is a GLP-1 medication that’s helped thousands lose weight, regulate appetite, and manage blood sugar. But along with those benefits, there’s a new challenge: how to preserve muscle and avoid malnutrition while eating much less.
That’s where protein becomes essential.
Why Protein Matters on Ozempic
When Ozempic suppresses appetite, it doesn’t just reduce cravings—it can significantly lower your total food intake. That may sound ideal for weight loss, but it often leads to unintentional muscle loss, a slower metabolism, and that tired, drawn look many call "Ozempic Face."
Protein is critical to prevent that. It helps you hold onto lean mass, feel full longer, and fuel your body properly—even with fewer calories coming in.
How Much Protein Should You Eat Daily?
Most people have heard the old rule: eat 0.36 grams of protein per pound of body weight. But that’s just the bare minimum to avoid deficiency. If you’re losing weight, working out, or using GLP-1 medications like Ozempic, your body likely needs much more.
"The sweet spot for most people: 0.6 to 1 gram of protein per pound of body weight (Or roughly 1.3 to 2.2 grams per kilogram)"
For example, if you weigh 150 lbs, that means targeting 90–150 grams of protein per day to preserve muscle, support metabolism, and feel your best.
Not Sure What Your Daily Protein Target Should Be?
Use our Protein Calculator to find your personalized daily number in seconds. Just enter your weight, activity level, and goals—and we’ll show you how much complete protein your body needs per day.
This tool is especially useful if you’re on Ozempic or Wegovy, where you may be eating far less than your body truly needs. The calculator breaks it down for you—no guessing, no math.
Are You Getting Enough Protein?
If you’ve been feeling tired, weak, or losing weight too fast—without tone or strength—you may not be hitting your protein needs. Skin can start to sag, your face may appear more hollow, and workouts can leave you drained instead of energized.
Sound familiar? You’re not alone. Most people on GLP-1s struggle to eat enough protein through food alone, especially with appetite so low.
How to Hit Your Protein Goals Without Forcing Food
Instead of relying on heavy shakes, meat, or bars that feel like a chore to eat, many turn to lighter options like:
• Liquid protein shots with complete amino acid profiles
• Collagen + amino acid blends that digest quickly
• Mini meals or high-protein snacks spread across your day
• Focus on quality and digestibility. The goal isn’t to overeat—it’s to give your body the protein it needs in a form it can actually use, even when you don’t feel hungry.
Quick Rule of Thumb
"🎯 Aim for 25–30g of protein per meal if you eat three times a day. If you only eat twice, shoot for 40–50g each time."
Bottom Line
Ozempic helps you eat less—but that can come at a cost. Without enough protein, your body may break down muscle, slow your metabolism, and leave you looking and feeling depleted.
Use our Protein Calculator to see exactly how much protein you need on a daily basis. Then make a plan to hit your number—one small serving at a time.
Need an Easier Way to Get Your Protein In?
Easy Protein™ shots give you:
• 💪 16g of complete, collagen-enhanced protein
• 🚫 0g sugar • 0g carbs • just 65 calories
• ⏱️ Smooth, fruit-flavored sips with no prep, no bloat
Perfect for GLP-1 users or anyone struggling to get enough protein in small portions. No heavy shakes, no chalky bars—just what your body needs, in a few easy sips.
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