MuscleOnGLPHome/Find your plan
Free guided tool
Find your plan
Answer two quick questions. We point you to the single most important next step for keeping muscle on your GLP-1, plus the guides and calculators that fit where you are. Educational only, and it always defers to your clinician.
Which medication are you on?
Pick the one closest to yours. It changes which research and links apply.
Where are you right now?
Choose the stage that best describes this month.
Your plan
The calculators give you numbers and the mini-guides cover one problem each. The $5 handbook is the full, fully-cited system: training, protein, side effects, and the maintenance phase in one place.
Get the $5 handbook →This is educational guidance, not medical advice. It gives you a direction and the sources behind it, but the specifics belong to you and your prescribing clinician, especially your calorie floor and protein target while on a GLP-1.
Why two questions is enough
Muscle preservation on a GLP-1 comes down to the same short list for almost everyone: enough protein, resistance training, and a plan for the day you come off. What changes is the emphasis. Someone losing weight quickly needs to lock in protein before the muscle goes with the fat. Someone tapering off needs a maintenance reserve, because about two-thirds of lost weight was regained within a year of stopping semaglutide in the STEP 1 trial extension.1 This tool reads your medication and your stage, then points you at the action that matters most right now.
Every recommendation here traces to the same research the rest of the site is built on: the 1.6 to 2.2 g/kg protein range for preserving lean mass,2 the finding that resistance training offsets roughly 93.5 percent of the muscle that dieting alone would cost,3 and reviews putting lean mass at 15 to 40 percent of GLP-1 weight loss.4 Nothing here is invented, and nothing here replaces your clinician.
References
- Wilding JPH, et al. Weight regain and cardiometabolic effects after withdrawal of semaglutide: the STEP 1 trial extension. Diabetes, Obesity & Metabolism. 2022;24(8):1553–1564. doi.org/10.1111/dom.14725
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance-training-induced gains in muscle mass and strength. British Journal of Sports Medicine. 2018. pmc.ncbi.nlm.nih.gov/articles/PMC5867436
- Sardeli AV, et al. Resistance training prevents muscle loss induced by caloric restriction in obese elderly: a systematic review and meta-analysis. Nutrients. 2018;10(4):423. mdpi.com/2072-6643/10/4/423
- Neeland IJ, et al. Changes in lean body mass with established and emerging GLP-1-based therapies and mitigation strategies. Diabetes, Obesity & Metabolism. 2024. doi.org/10.1111/dom.15728