GLP-1 PlateGLP-1 Muscle Loss
By Jorrie Smith, RD · Updated 2026-10-31 ·
What the trials found
- STEP 1 (semaglutide): in the DXA sub-study, about 39% of the fat and lean mass lost was lean mass (Wilding et al., NEJM 2021).
- SURMOUNT-1 (tirzepatide): in the DXA sub-study, about 26% (Jastreboff et al., NEJM 2022).
"Lean mass" includes muscle, organs and water, so not all of it is muscle. Losing some lean mass is normal with any weight loss. Still, it's worth protecting as much as you can.
3 habits that help
- Protein: base it on your goal weight, with 30 g or more at breakfast and dinner.
- Strength training: 2 to 3 times a week. Start with bodyweight squats, wall push-ups and rows.
- Fiber and fluids: they keep digestion comfortable, so eating well is easier.
Want every day planned for you? The 14-day GLP-1 Plate plan does the math: 100 to 130 g protein and 25 to 35 g fiber a day (estimates).
Get the plan for US$19 (founding price)Free: sample plan (Days 1 to 4)
Four real days from the plan, plus the protein and fiber basics, the target finder and the Gentle-Day food guide.
General education, not medical advice. Ozempic®, Wegovy®, Mounjaro® and Zepbound® are registered trademarks of their owners. Not affiliated with or endorsed by Novo Nordisk or Eli Lilly.