Okay so I keep seeing wildly different numbers thrown around for protein intake on GLP-1 meds. My dietitian says 1.2g/kg, my trainer says 1.6g/kg minimum, and some people online are saying even higher. I'm 82kg (down from 104kg on semaglutide 1.0mg) and honestly struggling to eat more than like 90g protein a day because my appetite is so suppressed.

What are you all actually hitting? And more importantly — is anyone seeing muscle loss even WITH decent protein intake? I got a DEXA scan last month and lost 2.1kg lean mass in 3 months which freaked me out a bit 😬

Great question and one that comes up constantly. Let me break down what the evidence actually says:

The general population RDA of 0.8g/kg is absolutely insufficient during active weight loss, especially pharmacologically-assisted weight loss where the rate of loss tends to be faster. The research on GLP-1 agonists specifically (STEP 1 and SURMOUNT trials) showed lean mass losses of approximately 25-40% of total weight lost, which is higher than we'd ideally want.

Current best practice recommendations for preserving lean mass during GLP-1 therapy:

• Minimum: 1.2g/kg of current body weight per day
• Optimal: 1.4-1.6g/kg per day, especially if doing resistance training
• Upper practical range: Some sports dietitians push 1.8g/kg but evidence for additional benefit beyond 1.6g/kg is thin

At your weight of 82kg, you should be targeting roughly 98-131g daily. Your 90g isn't catastrophically low but it's below the threshold where most studies show meaningful muscle preservation.

I got a DEXA scan last month and lost 2.1kg lean mass in 3 months

This is actually within a somewhat expected range, but not ideal. Are you doing resistance training at least 2-3x/week? Because protein alone won't save muscle — you need the mechanical stimulus.

I'm gonna push back slightly on the "1.2g/kg minimum" thing. When you're in a significant caloric deficit — and let's be real, most of us on GLP-1 are eating WAY less than we used to — you arguably need MORE protein than someone eating at maintenance, not the standard amount.

I shoot for 1.6g/kg minimum and honestly try to hit closer to 2.0g/kg on training days. Yeah it's hard with the appetite suppression but that's what protein shakes are for. I do 2-3 shakes a day on top of meals.

For reference: 94kg, been on tirzepatide 10mg for 7 months, lift 4x/week, and my DEXA showed I've actually GAINED 0.8kg lean mass while losing 19kg total. It can be done.

wait you GAINED lean mass?? That's incredible. I'm only doing like 2x a week resistance and honestly my sessions are kind of half-assed because I have zero energy on shot days and the day after.

I appreciate the detailed breakdown. So basically I need to get from 90g to at least ~115g and actually commit to lifting heavier. The appetite suppression makes it so hard though — some days I genuinely cannot eat more than 1000 calories without feeling sick.

— focus on protein DENSITY rather than volume. When your appetite is crushed, you can't afford to waste stomach space on low-protein foods.

My go-to high-protein-density foods that I find tolerable on GLP-1:

• Greek yogurt (Fage 0%) — 10g protein per 100g, easy to eat
• Cottage cheese — 11g per 100g, blend it into smoothies if texture bothers you
• Egg whites — 11g per 100g, virtually no volume
• Chicken breast — 31g per 100g but can trigger nausea for some
• Whey isolate — 25-30g per scoop, can sip slowly throughout the day
• Skyr — similar to Greek yogurt but even higher protein

I literally keep a running tally on MyFitnessPal and prioritize hitting protein before anything else. Carbs and fats fill in whatever space is left.