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Protein & Calorie Calculator

Get personalized daily protein, calorie, and hydration targets — specifically designed for people on GLP-1 medications where preventing muscle loss is critical.

Ozempic, Wegovy, Mounjaro, etc.

ft
in
Daily Protein Target
109g
1.2 g/kg · ~27g per meal
1.2 g/kg — recommended minimum to preserve lean mass during GLP-1 weight loss
Calories
1644
kcal/day
Water
13
cups (101 oz)
Fats
47g
~35% of remaining
Carbs
196g
remaining cals
Macro split
Protein 27% Fat 26% Carbs 48%
BMR (basal metabolic rate)1594 kcal
TDEE (total daily energy expenditure)2192 kcal
Calorie floor (never go below)1200 kcal
BMI32.3

Why protein matters on GLP-1 medications

Up to 40% of weight loss can be lean mass

Studies show that 25-40% of GLP-1 weight loss comes from lean tissue, not just fat. Higher protein intake + resistance training is the best way to shift that ratio.

Appetite suppression makes it harder

When you're not hungry, you eat less of everything — including protein. Many GLP-1 users fall well below their protein needs without realizing it.

Prioritize protein at every meal

Eat protein first at each meal before filling up on other foods. Aim for 25-40g per meal. High-quality sources: chicken, fish, eggs, Greek yogurt, cottage cheese, whey protein.

Resistance training is essential

Protein alone isn't enough. Resistance training 2-4x/week signals your body to preserve muscle. This is the single most important intervention alongside adequate protein.

Nutrients to watch on GLP-1s

Vitamin B12
GLP-1s can reduce absorption. Get levels checked annually. Supplement if deficient.
Iron
Reduced food intake can lead to deficiency, especially in menstruating women.
Vitamin D
Already deficient in ~42% of US adults. Fat loss can release stored vitamin D, but intake still matters.
Fiber
Reduced food volume means less fiber. Aim for 25-30g/day. Helps with GI side effects.
Electrolytes
Sodium, potassium, magnesium. Nausea and reduced eating can cause imbalances. Stay hydrated.
Medical disclaimer: This calculator uses the Mifflin-St Jeor equation for BMR and evidence-based protein recommendations for GLP-1 users. These are estimates — individual needs vary based on medical conditions, medication, and body composition. Consult a registered dietitian or your prescribing provider for personalized nutrition guidance.

Need a provider who manages nutrition alongside your GLP-1?

The best GLP-1 providers don't just prescribe — they monitor your nutrition, bloodwork, and body composition throughout treatment.

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