Free dietitian-built tool
Estimate how much to eat on Ozempic, Wegovy, Mounjaro, or Zepbound — without guessing or crash-dieting.
This calculator uses Mifflin-St Jeor for BMR, an activity multiplier for TDEE, and a moderate GLP-1 calorie adjustment rather than an aggressive crash-diet deficit.
Basic results
Daily calorie target
1715
Based on Wegovy and a 18% below TDEE adjustment from your estimated TDEE.
Protein target
75 to 105 g/day
Split that across meals so you are not trying to catch up late at night.
Free results show the calorie and protein targets. Unlock the full breakdown below for macro estimates, adjusted body weight, BMR, and practical meal distribution.
I’ll send you the follow-up guide that explains how to turn these numbers into meals when appetite is low.
Educational estimate only. Coordinate medication decisions and individualized nutrition targets with your own clinician or registered dietitian, especially if you have diabetes, kidney disease, or a history of eating disorders.
GLP-1 medications suppress appetite so effectively that many patients accidentally under-eat. That sounds like a good problem to have until muscle loss, fatigue, hair thinning, and nutrient deficiencies show up a few months in.
The goal is not to eat as little as possible. The goal is to eat enough — especially enough protein — to lose fat while preserving the muscle mass that supports your metabolism, bone health, and daily energy.
This calculator uses the Mifflin-St Jeor equation (the most validated BMR formula for adults) with an activity multiplier to estimate your total daily energy expenditure. Then it applies a moderate, medication-specific deficit rather than the extreme restrictions that lead to muscle wasting and metabolic slowdown.
Just need your protein target? The quick version uses Adjusted Body Weight to give you a daily range.
50+ dietitian-picked foods organized by category with protein per serving for easy shopping.
Most Ozempic users do well with a moderate deficit of 15-20% below their total daily energy expenditure. For a typical adult, that means somewhere between 1,200 and 2,000 calories per day depending on size, activity, and medication dose. The calculator above gives you a personalized estimate based on the Mifflin-St Jeor equation.
The protein calculator estimates your daily protein target using Adjusted Body Weight. This GLP-1 calculator goes further — it estimates your total daily calories using the Mifflin-St Jeor equation, adjusts for your specific medication, and provides a full macro breakdown including protein, fat, and carbohydrates.
Different GLP-1 medications cause different levels of appetite suppression. Mounjaro and Zepbound (tirzepatide) tend to produce greater appetite reduction than Ozempic (semaglutide), which affects how much of a calorie adjustment is appropriate. The calculator accounts for this.
Generally no. Eating below 1,200 calories makes it very difficult to get adequate protein, vitamins, and minerals. This calculator never recommends below 1,200 calories. If your appetite is so suppressed that you are consistently under 1,200, talk to your prescriber about dose adjustment.
Most Wegovy users need 1.2 to 1.6 grams of protein per kilogram of Adjusted Body Weight. For a typical person, that translates to 80-140 grams per day. Higher protein intake helps preserve muscle mass during weight loss, which is especially important on higher-dose semaglutide.
This calculator provides a general estimate. If you have type 2 diabetes (especially if taking Ozempic for blood sugar management), your calorie and carbohydrate needs may differ. Work with your registered dietitian to adjust these targets based on your blood sugar patterns and medications.
Recalculate every 10-15 pounds of weight loss, or whenever your medication dose changes. Your calorie and protein needs shift as your weight changes, and dose increases often affect appetite further.
Yes. Select 'Another GLP-1' for the most moderate adjustment, or use the numbers as a general calorie and macro estimate. The protein targets based on Adjusted Body Weight are useful for anyone trying to preserve muscle during weight loss.
About the author
Registered Dietitian & Certified Intuitive Eating Counselor
Dan works with GLP-1 patients daily, helping them build sustainable nutrition habits that protect lean mass and reduce side effects.
