Protein on a GLP-1: setting a daily target you can actually hit

Eating less on a GLP-1 makes protein easy to miss. How Steady works out a daily protein, fiber and water target, and simple ways to reach it.

By the Steady team · 2026-10-30

GLP-1 medications reduce appetite, which is the point. The side effect is that the meals you do eat have more work to do: when portions shrink, protein, fiber and fluids shrink with them unless you keep an eye on them.

Why protein comes up so often

When people lose weight, part of what they lose is lean mass, not only fat. Eating enough protein and staying active are the two things most often recommended to help hold on to muscle while losing weight. How much is enough for you is a question for your doctor or a registered dietitian.

How Steady works out your target

• Protein: about 1.8 g per kg of your goal weight (or today’s weight, if that is lower), kept within 50 to 220 g a day and no more than 40% of your calories.
• Fiber: scaled to your daily calories, between 20 and 45 g.
• Water: about 33 ml per kg of your weight today, between 1.8 and 4.2 litres.
• Calories: estimated from your height, weight, age and activity, with a floor so the target never goes very low.

These are general targets from your own numbers, not a prescription. If you have kidney disease or another condition that changes how much protein or fluid you should have, follow your care team’s numbers instead.

Making it easier when you are not hungry

1. Protein first

   Start each meal with the protein part, while you still have appetite for it.

2. Smaller, more often

   Several small protein servings through the day are easier than one big one.

3. Sip through the day

   Fluids are easy to forget when you eat less. A glass with each meal and between them adds up.

4. Log as you go

   In Steady a glass of water or a meal’s protein is one tap, and the ring shows how close you are.

Sources

• NIDDK: Healthy eating and weight management
• Mifflin-St Jeor resting energy equation (Am J Clin Nutr, 1990)

This guide is general information from product labels and public sources. It is not medical advice. Follow your prescriber’s instructions and your medication’s label, and ask your doctor or pharmacist about anything specific to you.

Get your protein, fiber and water targets