Nutrition · Calorie Tracking

GLP-1 Calorie Deficit
& TDEE Calculator

Calculate your total daily energy expenditure and optimal calorie target for GLP-1 weight loss. Includes macro breakdown and meal timing.

Your daily calorie targets
Results are estimates based on published research. Individual results vary. Not medical advice.
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About this calculator

How many calories should you eat on GLP-1?

Most GLP-1 users naturally eat 30 to 50% fewer calories due to appetite suppression, often landing between 1,200 and 1,800 calories per day depending on their starting TDEE. The recommended minimum is 1,200 calories per day for women and 1,500 for men — dropping below these levels risks nutrient deficiencies and accelerates muscle loss.

A sustainable calorie target on GLP-1 is typically 500 to 750 calories below your TDEE, which should produce 1 to 1.5 lbs of weight loss per week. Prioritise protein within that calorie budget at 0.7 to 1.0g per pound of goal body weight to preserve lean muscle.

Recalculate every 10–15 lbs: As you lose weight, your TDEE drops. For every 10 pounds lost, TDEE typically decreases by 40 to 70 calories. Recalculating periodically prevents the calorie target from becoming too generous.

Why tracking calories matters on GLP-1

GLP-1 medications suppress appetite so effectively that many patients accidentally eat too little — falling below protein minimums and experiencing disproportionate muscle loss. A 4 to 8 week tracking period at the start of treatment builds awareness of what adequate nutrition looks like at reduced appetite levels, helping you maintain the right balance even when you are not hungry.

Frequently asked questions
Most GLP-1 users naturally eat 30 to 50% fewer calories due to appetite suppression, often landing between 1,200 and 1,800 calories per day. The recommended minimum is 1,200 calories for women and 1,500 for men. A sustainable target is typically 500 to 750 calories below your TDEE, producing 1 to 1.5 lbs of weight loss per week.
TDEE stands for Total Daily Energy Expenditure — the total calories your body burns in a day, including basal metabolic rate plus activity. GLP-1 medication does not change TDEE directly, but weight loss does reduce it over time. For every 10 pounds lost, TDEE typically drops by 40 to 70 calories per day. Recalculate your target every 10 to 15 pounds lost.
Tracking calories for the first 4 to 8 weeks of GLP-1 treatment is strongly recommended. GLP-1 medications suppress appetite so effectively that many patients accidentally eat too little, falling below protein minimums and experiencing muscle loss. A brief tracking period creates awareness of adequate nutrition at reduced appetite levels. Long-term obsessive tracking is not necessary.
GLP-1 medication does not directly slow metabolism. However, weight loss from any method reduces TDEE because a lighter body burns fewer calories. The STEP 1 trial found no evidence of disproportionate metabolic slowdown with semaglutide. What does slow metabolism during treatment is loss of lean muscle mass — prevented by adequate protein and resistance training.
GLP-1 boosts your calorie deficit naturally From $146/mo · Appetite reduction
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From $146/mo · Appetite reduction
Get started →