GLP-1 Muscle Loss Calculator
See how much muscle you could lose on Ozempic, Wegovy, Mounjaro, or Zepbound. Get one simple, clear thing you can do about it.
Lean mass retention calculator
Muscle Loss Calculator
Enter your details to get instant results below
Your results
High risk
You're likely losing a meaningful amount of muscle.
Muscle Preservation Score
48/100
The dot shows where your score of 48 falls on the scale above.
Muscle you could lose in the next 3 months
1.5 lbs
Protein target each day
131g
You're 41g short of this today
What to do next
Increase daily protein by about 41g to reach your target. This is your single biggest lever for protecting your muscle right now.
This is an educational estimate based on published research. Always talk to your doctor before changing your medication, diet, or exercise routine.
Why muscle matters on GLP-1 medications
Losing weight is different from losing fat. Doctors using body scans have found that a quarter to nearly half of the weight people lose on these medications can be muscle, not fat. That matters for your metabolism, your strength, and how easily you regain weight later.
Read the full guideProtecting your muscle on a budget
Most advice about protecting your muscle assumes you can afford a gym membership and a cart full of chicken breast and protein powder. Your budget shouldn't decide whether you get to protect your muscle. See our full list of budget friendly protein sources and no gym strength exercises.
Read the full guideAdvice for older adults taking GLP-1 medications
Most advice about muscle loss on GLP-1 medications is written for younger people. If you're older, your risk looks different, and so does what's at stake, from fall risk to independence. See our full guide for older adults.
Read the full guideWhy GLP-1 medications can cause brain fog
Many people feel foggy or slow to think on Ozempic, Wegovy, Mounjaro, or Zepbound. See what causes it and the same protein and hydration habits that help clear it while protecting your muscle.
Read the full guideFoods that are easy to digest on GLP-1 medications
Nausea and bloating are common on Ozempic, Wegovy, Mounjaro, and Zepbound because these medications slow down your stomach. See the protein and vegetables that tend to sit well, and why.
Read the full guideFoods to avoid on GLP-1 medications
Fried food, heavy sauces, and tough meat tend to cause the most nausea and bloating on Ozempic, Wegovy, Mounjaro, and Zepbound. See the full list and why each one causes trouble.
Read the full guideWhy GLP-1 medications can cause bad breath
Slower digestion, ketosis, and dry mouth can all change your breath on Ozempic, Wegovy, Mounjaro, or Zepbound. See what causes it and the simple habits that help.
Read the full guideShould you take creatine on a GLP-1 medication?
Creatine is one of the most researched supplements for keeping muscle during weight loss, and it barely gets mentioned for people on Ozempic, Wegovy, Mounjaro, or Zepbound. See how much to take, how to take it, and what to watch for.
Read the full guideFrequently asked questions
Why do GLP-1 medications cause muscle loss?
GLP-1 medications lower your appetite. When you eat less, you often eat less protein too. When your body is short on calories, it breaks down some muscle along with fat. Eating enough protein and doing resistance training can tell your body to hold onto that muscle instead. Losing weight quickly can make muscle loss worse than losing weight slowly through diet alone.
How much protein do I need while taking a GLP-1 medication?
A common target is about 1.6 grams of protein per kilogram of body weight each day. That's higher than typical general guidelines, and it helps protect your muscle while you're eating less overall. If you train hard, some doctors and dietitians recommend as much as 2 to 2.2 grams per kilogram.
Is losing weight too fast bad for my muscles?
Generally, yes. Losing weight faster tends to mean losing more muscle, no matter what method you use. Many doctors consider losing about 0.5 to 1% of your body weight per week a reasonable pace. If you're consistently losing weight faster than that, it may be worth talking to your prescriber about slowing down.
What happens to my muscle if I stop taking my medication?
It's completely normal to worry about this. Many people do gain some weight back after they stop a GLP-1 medication. If you lost muscle along the way and didn't do much to protect it, your metabolism may be a little weaker than before you started, which can make it easier to regain fat. The best time to protect yourself is now, while you're still on the medication. Keep your protein up and keep training so you carry as much muscle as possible into whatever comes next. Talk to your prescriber about a plan for stopping or tapering your dose when the time comes.
Thinking about stopping someday?
Many people worry about regaining weight after they stop their medication. Try our Weight Regain Calculator to see what your habits today could mean for your results a year from now.
Try the Weight Regain Calculator