The number is simple. Hitting it is not

There is broad agreement on the number and very little help with the practical problem: these medications work by making you want less food, and protein is the thing you most need to keep eating. Knowing the target is the easy part.

Where the number comes from

Guidance for preserving lean mass during weight loss generally lands between 1.2 and 1.6 grams of protein per kilogram of target bodyweight per day. Target bodyweight, not current — using current weight inflates the number for anyone with a lot to lose.

Why appetite suppression is the real obstacle

The medication is doing what it is supposed to do. That means the meal you would have finished before is now half a meal, and the half you leave tends to be the part that took effort to chew.

Protein first in the meal, not last

If you are only going to finish part of a plate, the order you eat it in decides what you got. Eating the protein before the rest is the single change most likely to move the number.

One tap, not a food diary

Tracking every meal is a job. A daily yes or no on whether you hit the target tells you what you need to know and takes a second.

General information about physical activity, not medical advice. It does not diagnose anything and does not replace your doctor. If you have chest pain, or have had a cardiac event in the last six months, speak to a clinician before starting.