How much protein per day on Wegovy?
On Wegovy you quickly eat half of what you are used to. Without a plan you run short on protein and lose muscle alongside fat. The guideline rule of thumb: 1.2 to 1.6 grams of protein per kilo of body weight per day, spread through the day. Use the planner on the homepage to calculate your personal goal. This is guidance, not medical advice.
Last updated: September 2026.
Worked example for 80 kilos
80 kilos times 1.2 is 96 grams, times 1.6 is 128 grams. So aim for roughly 100 to 120 grams of protein a day. Spread over 4 meals that is 25 to 30 grams each. A day could look like this: Greek yoghurt with berries (20 g), tuna salad with beans (30 g), quark as a snack (12 g) and salmon with broccoli (32 g). Together 94 grams; a boiled egg or small shake takes you past 100.
- Protein first on your plate, then vegetables, then carbs.
- Per meal your body efficiently uses roughly 25 to 40 grams of protein.
- Strength training 2 to 3 times a week helps protect more muscle.
Best protein sources in small portions
Choose protein-rich foods with little volume: Greek yoghurt, quark, cottage cheese, eggs, chicken, turkey, fish, canned tuna, tofu, tempeh and edamame. Pulses and lentils provide protein plus fibre together. Every meal in the planner lists grams of protein, so you can see where you stand.
Signs of too little protein
Ongoing fatigue, hair loss, strength loss and ever smaller portions without fullness can point to a shortfall, but have other causes too. Track your protein for a week: if you consistently stay below 80 grams a day, discuss it with your dietitian.
Short answers
Frequently asked questions
Is 100 grams of protein a day enough on Wegovy?
For many adults yes, it fits within 1.2 to 1.6 grams per kilo at a weight around 65 to 80 kilos. If you weigh more or train hard, your goal is higher. Calculate it with the planner.
Are protein shakes sensible on Wegovy?
Yes, as a supplement. A shake provides 20 to 30 grams of protein in little volume and is handy on days solid food disagrees with you. Choose a version with little added sugar and drink it slowly.
Should I count protein when eating vegetarian?
Especially then. Combine dairy, eggs, soy, pulses and wholegrains through the day. The planner has a vegetarian mode with a sample day above 90 grams.