What protein target helps protect muscle on GLP-1?
The protein target that consistently shows up in research on muscle preservation during weight loss is 1.2 to 1.6 grams per kilogram of body weight per day, or roughly 0.55 to 0.75 grams per pound. For a 180-pound person, that is about 100 to 135 grams a day. Spread across 3 to 4 meals, each meal lands at 25 to 40 grams of protein. On a GLP-1, where appetite is suppressed and you may not feel like eating, protein is the macro many people prioritize. Those who undershoot protein on Ozempic, Mounjaro, Wegovy, or Zepbound often show a lean-mass drop on the next scan. Phaze tracks daily protein, sets it as a first-class goal alongside fiber, and flags the days you fell short. This is general information; a dietitian or doctor can set targets for you.
Phaze Guides
Read the full guide on DEXA and body composition for GLP-1
What DEXA measures, how often to scan, and the habits that help protect lean mass while you lose weight.
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Track every scan. Watch fat and muscle, not just weight.
Phaze is a wellness and habit-tracking app, not a medical device, and does not provide medical advice. Talk to your doctor.