Daily protein targets by body weight, plus a high-protein food chart, to help preserve muscle while losing fat on semaglutide or tirzepatide.
Educational use only
This guide is for general education, not medical or nutrition advice. Protein needs vary by age, activity level, and health history — talk with your provider or a registered dietitian before changing your diet significantly.
When you lose weight quickly on a reduced appetite, your body pulls from both fat and muscle stores for energy — unless you give it enough protein to protect the muscle. Getting enough protein, combined with staying active, is one of the most effective ways to keep the weight you lose as fat loss rather than muscle loss.
| Body weight | Lower target (~0.6g/lb) | Higher target (~0.8g/lb) |
|---|---|---|
| 120–150 lb | 72–90 g/day | 96–120 g/day |
| 150–180 lb | 90–108 g/day | 120–144 g/day |
| 180–210 lb | 108–126 g/day | 144–168 g/day |
| 210–240 lb | 126–144 g/day | 168–192 g/day |
| 240+ lb | 144+ g/day | 192+ g/day |
General reference ranges, not a prescription. More active patients, or those strength training, often benefit from the higher end of the range.
| Food | Protein |
|---|---|
| Chicken breast (4 oz) | ~35 g |
| Greek yogurt (1 cup, plain) | ~20–23 g |
| Eggs (2 large) | ~12 g |
| Salmon (4 oz) | ~29 g |
| Cottage cheese (1 cup) | ~25 g |
| Tofu, firm (4 oz) | ~10 g |
| Whey or plant protein shake (1 scoop) | ~20–25 g |
| Lentils, cooked (1 cup) | ~18 g |
Take the 2-minute quiz — iSTRYVE members get nutrition coaching alongside their prescription.
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