Maximising Your Calorie Deficit
When you’re eating less, protein is usually the first thing to drop. It’s filling, harder to force down when you’re not hungry, and easy to skip in favour of something lighter.
On GLP-1 medication, protein isn’t optional. It’s the difference between losing mostly body fat and retaining the muscle you have.
Why it matters:
Protein preserves muscle mass during weight loss. It supports recovery from strength training. It helps maintain your metabolic rate as you lose weight. It keeps you functioning: energy, immune system, and hormones.
Without enough protein, you lose weight but end up weaker, slower, and more likely to regain. (More on protecting muscle in [Why Strength Training Matters More Now].)
How much protein do you need?
A good starting target is 1.2 to 1.6 grams per kilogram of bodyweight.
A simpler rule: your height in centimetres equals grams of protein per day.
So if you’re 165cm, aim for around 165g.
To preserve muscle while on GLP-1 medication–or any time you’re in a caloric deficit–creeping up into the 1.6-2.2g/kg range makes sense. Studies show diminishing returns after 1.6g, so don’t stress about hitting the very top. But if you can push higher, it may help.
Use your goal bodyweight, not your current weight.
If your starting point is high, calculating protein from that number gives you an unrealistic target. Pick a goal bodyweight instead.
For example, if you’re currently 250lbs and have a goal bodyweight of 210lbs, base your protein target on 210. Using a realistic target makes the numbers much more manageable.
If that number still looks scary:
It probably does. Most people aren’t eating anywhere near that much–especially if higher protein foods aren’t naturally part of your current diet.
If the target feels impossible, take 25–50% off and start there. Some protein beats none. Build up gradually rather than giving up because the goal feels too big.
Practical ways to hit your protein target:
● Include protein at every meal, even if the meal is more like a snack
● Front-loading your day-protein at breakfast sets you up better than cramming it all at dinner
● Use shakes if solid food feels like too much (a protein shake counts)
● Prep protein-rich snacks, so they’re easy to grab when appetite is low and in a rush
[Link to protein snack guide/recipe ideas]
This isn’t about perfection. It’s about making protein the priority, even when eating feels like a chore.
Work out your protein target using one of the methods above. Track what you eat for a day and see how close you get. Most people are surprised by the gap.
Next: [What to Eat When Nothing Sounds Good] – simple strategies for the days when food is the last thing on your mind.