Quick Answer
A GLP-1 calorie calculator sets your daily calorie target as TDEE minus a chosen deficit (300–750 kcal), then clips it to a medical floor — max(BMR, 1,500 kcal for men / 1,200 kcal for women) — so appetite suppression never pushes you into under-eating. It uses the Mifflin-St Jeor BMR equation and a protein-first macro split of 1.6 g of protein per kg of goal weight to protect lean muscle on Ozempic, Wegovy, Mounjaro and similar medications.
GLP-1 Calorie & Macro Formula
This GLP-1 calorie calculator estimates your basal metabolic rate with the Mifflin-St Jeor equation, scales it by activity to a TDEE, subtracts your chosen deficit, and then clips the result to a medical floor so appetite suppression on Ozempic, Wegovy or Mounjaro never tips you into under-eating. Macros are protein-first to defend lean muscle.
TDEE = BMR × activity · Daily target = max(TDEE − deficit, floor)
Floor = max(BMR, 1,500 kcal men / 1,200 kcal women) · Protein = 1.6 g × goal weight(kg)
| Pace | Daily deficit | Approx. weekly loss | Best for |
|---|---|---|---|
| Conservative | −300 kcal | ~0.27 kg (0.6 lb) | Titration, nausea, protecting muscle |
| Moderate | −500 kcal | ~0.45 kg (1.0 lb) | Most people on a stable dose |
| Aggressive | −750 kcal | ~0.68 kg (1.5 lb) | Higher starting weight, medical supervision |
How to Use the GLP-1 Calorie Calculator
- Enter your basics
Pick gender and units, then add age, current weight and height. These drive the Mifflin-St Jeor BMR.
- Set your activity level
Choose the option that matches your real week. Many people feel less active during titration — be honest, since over-stating activity inflates the target.
- Choose your pace
Tap Conservative, Moderate or Aggressive. Moderate (−500 kcal) is the usual recommendation to protect lean mass.
- Personalize (optional)
Open the panel to set your medication, dose phase and goal weight. Medication and phase only tailor the tips and label — your goal weight sets the protein target.
- Read your targets
The card shows your daily calorie target, protein/carb/fat grams, predicted weekly loss, and a warning if your deficit was reduced to stay above the floor.
Worked Examples: Daily Calorie & Protein Targets
| Profile | TDEE | Pace | Daily target | Protein | Weekly loss |
|---|---|---|---|---|---|
| Woman, 38, 95 kg, 170 cm, lightly active, goal 75 kg | 2,285 | Moderate −500 | 1,785 kcal | 120 g | ~0.45 kg |
| Man, 45, 110 kg, 180 cm, sedentary, goal 90 kg | 2,406 | Aggressive −750 | 2,005 kcal* | 144 g | ~0.36 kg |
| Woman, 30, 80 kg, 165 cm, moderately active, goal 65 kg | 2,356 | Conservative −300 | 2,056 kcal | 104 g | ~0.27 kg |
