Protein, Fiber & Water Tracker for GLP-1 Users

It's 6 p.m. You had coffee, a few crackers, half a chicken wrap, and a glass of water you're fairly sure was this morning. You don't feel hungry or thirsty. But if someone asked how much protein, fiber or water you'd had today, you'd be guessing. On a GLP-1, that guess is usually lower than it feels.

Why these three, of all things?

Because they're the ones a quiet appetite quietly cuts. The 2025 joint advisory from four US obesity and nutrition societies describes people on GLP-1 therapy eating too little to meet their needs, and names adequate protein, fiber-rich foods and fluids among its priorities.

Each one has its own reason:

Nutrient	Why it slips	Why it matters on a GLP-1
Protein	Smaller portions, less interest in cooked meals	The advisory links low protein during weight loss with more lean mass loss
Fiber	Fewer vegetables, fruit and whole grains when you eat less	Constipation is common, and the advisory pairs fiber with fluids to help
Water	Thirst and hunger cues both feel quieter	The Wegovy Medication Guide notes that nausea, vomiting and diarrhea can cause dehydration

How much protein is a reasonable goal?

The advisory gives ranges to discuss rather than one rule. It notes the general adult recommendation of 0.8 g per kg of body weight a day, and that 1.2–1.6 g per kg has been proposed during active weight reduction. As a simpler option, it suggests 80–120 g a day. It also says intake shouldn't fall very low, and that prolonged very high intakes should be avoided.

Kidney disease and other conditions change what's right, so set your number with your clinician or a dietitian. Our protein calculator gives a starting range for that conversation.

And fiber?

The National Academies' Dietary Reference Intakes set an adequate intake of 14 g of fiber for every 1,000 calories. For adults aged 19–50 that works out to 25 g a day for women and 38 g for men, and 21 g and 30 g after 50.

On a GLP-1, eating fewer calories means those figures can be hard to reach, and jumping straight to them can be uncomfortable. The advisory recommends increasing fiber gradually, from foods, with enough fluids. Our fiber calculator shows the reference amount for your age and sex.

How much water counts?

The National Academies set an adequate intake for total water — from drinks and food combined — of about 2.7 L a day for women and 3.7 L for men. In US survey data, drinks supplied roughly 80% of that: about 2.2 L for women and 3.0 L for men.

Those are reference figures for healthy adults, not prescriptions. Heat, exercise, vomiting and diarrhea all raise needs, and some heart and kidney conditions call for limits. Our water intake calculator gives a general estimate to check with your clinician.

Why track them together?

Because they tend to fall together. A rough day after a shot often means a small breakfast, no lunch and very little to drink — all three lines dip at once. Seeing them side by side shows which slips first for you, and that's the one to plan for.

It also keeps the goal sensible. You're not trying to hit three perfect numbers every day. You're looking at a week and asking whether the basics are mostly covered.

What we'd track

1. Protein per day, against a goal. The single most useful number when portions shrink.
2. Fiber per day. A low run often lines up with constipation a few days later.
3. Water, logged as you go. Memory is unreliable here; small taps through the day are better.
4. Shot days alongside. Shows whether the day or two after a dose needs a gentler plan.

Holt's home Summary shows water, protein and fiber against your daily goals, next to calories and activity. Snap a meal photo and Holt estimates its protein, fiber, carbs, fat and calories, or pick from your recent foods, favorites and saved meals. Home-screen widgets let you log water and check nutrition without opening the app.

Track protein, fiber and water in Holt

At your next appointment, the doctor-visit report shows these habits next to your doses and side effects, so your care team can see the pattern rather than hear a guess.