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Protein and Water Calculator for GLP-1 Patients: Daily Targets to Protect Muscle and Prevent Dehydration

Daily protein (1.2-1.6 g/kg, higher with resistance training) and fluid targets for patients on tirzepatide or semaglutide, based on the body-composition substudies and dehydration warnings in the labeling.

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Enter your weight.

Why protein

The DXA substudies of SURMOUNT-1 and STEP 1 showed that about a quarter (tirzepatide) to two-fifths (semaglutide) of lost weight was lean mass, a proportion in line with diet-induced loss. Adequate protein and resistance training are the two interventions with evidence for preserving muscle during a deficit. Spreading protein across meals (25-40 g per meal) helps when appetite limits portion size. Our lean-mass guide covers the evidence.

Why water

The Zepbound and Wegovy labels warn of acute kidney injury, usually secondary to dehydration from gastrointestinal side effects. The tool estimates a daily fluid target from body weight and reminds you to increase it on days with vomiting or diarrhea and in hot weather. Persistent inability to keep fluids down warrants contacting your clinician.

Frequently asked questions

How much protein should I eat on a GLP-1?

A common target is 1.2 to 1.6 grams per kilogram of body weight per day, toward the higher end with resistance training. For a 100 kg (220 lb) person that is 120-160 g daily, which is hard to reach when appetite is suppressed.

Why is hydration a GLP-1 issue?

Nausea, vomiting and diarrhea during titration cause fluid loss, and reduced thirst on the medication makes it easy to under-drink. Dehydration is the usual cause of the acute kidney injury cases in the labeling.

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NexLife plan pages

Regular protocol Standard injectable plans; the ones our rankings use
Semaglutide →Tirzepatide →
Microdose protocol Lower-dose plans; listed in our database, not ranked
Tirzepatide →Semaglutide →
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Tirzepatide →Semaglutide →