Medical Weight Loss Planner
How Many Calories Should You Eat on GLP-1? Find Your Target
Estimate your Basal Metabolic Rate (BMR) and get personalized daily calorie targets to optimize GLP-1 weight loss while preserving lean muscle mass. Evidence-based recommendations for safe, sustainable results.
GLP-1 medications affect appetite and metabolic rate. Select your medication for optimized recommendations.
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Enter your details to see your calorie targets
Optimized for muscle preservation on GLP-1 therapy
Understanding Your Calorie Targets on GLP-1 Therapy
GLP-1 medications change how your body responds to food and calories. Here’s how to approach your nutrition for optimal results.
BMR & Metabolic Rate
Your BMR is the number of calories your body burns at complete rest. GLP-1 medications can slightly reduce metabolic rate, making accurate calorie planning essential.
Muscle Preservation
Rapid weight loss on GLP-1 can lead to muscle loss. Adequate protein intake and a moderate calorie deficit (not aggressive) are key to preserving lean mass.
Recommended Deficit
A deficit of 300–500 calories below TDEE is recommended for sustainable weight loss on GLP-1. Larger deficits may cause muscle loss and metabolic adaptation.
Protein Guidelines
Target 1.6–2.2g of protein per kg of body weight (0.73–1g per lb). This supports muscle preservation and satiety during caloric restriction.
Calorie Target Reference Table
Example calorie targets for men of different weights and activity levels using the moderate deficit approach (optimal for GLP-1 therapy).
| Weight | Sedentary | Lightly Active | Moderately Active | Very Active |
|---|---|---|---|---|
| 180 lbs | 1,800 | 2,000 | 2,200 | 2,400 |
| 200 lbs | 1,950 | 2,150 | 2,350 | 2,550 |
| 220 lbs | 2,100 | 2,300 | 2,500 | 2,700 |
| 240 lbs | 2,250 | 2,450 | 2,650 | 2,850 |
| 260 lbs | 2,400 | 2,600 | 2,800 | 3,000 |
| 280 lbs | 2,550 | 2,750 | 2,950 | 3,150 |
Note: Targets are based on a 300–500 calorie deficit below TDEE. Individual needs vary. Always consult your healthcare provider for personalized recommendations.
Medical Disclaimer: This metabolic rate and calorie target planner is for educational and informational purposes only. It does not provide medical advice, diagnosis, or treatment. Calorie targets are estimates and should be adjusted based on individual response, laboratory monitoring, and clinical guidance. Always consult your physician or a qualified healthcare provider before starting any weight loss program or medication. Individual results may vary.
