Protein & Calorie Calculator
Get personalized daily protein, calorie, and hydration targets — optimized for GLP-1 users who want to preserve muscle mass while losing weight.
Mifflin-St Jeor equation
Gold-standard BMR formula used by registered dietitians.
Research-backed targets
Protein recommendations based on lean-mass preservation studies.
GLP-1 adjusted
Accounts for reduced appetite, calorie deficit, and hydration needs.
Why protein matters on GLP-1 medications
GLP-1 receptor agonists like semaglutide (Wegovy, Ozempic) and tirzepatide (Zepbound, Mounjaro) reduce appetite significantly, often leading to inadequate protein intake. Studies show that up to 40% of weight lost on GLP-1 medications can be lean muscle mass if protein intake is not prioritized.
Higher protein targets:Most nutrition researchers recommend 1.2–1.6 g/kg of body weight for GLP-1 users, compared to the general 0.8 g/kg RDA. This helps preserve muscle, maintain metabolic rate, and support overall body composition during rapid weight loss.
Hydration on GLP-1s: Common gastrointestinal side effects (nausea, constipation, diarrhea) increase fluid needs. We add an extra 16 oz to the baseline water recommendation for GLP-1 users.
Calorie floors: Even with reduced appetite, we set minimum calorie targets (1,200 kcal for women, 1,500 kcal for men) to ensure adequate micronutrient intake and prevent excessive muscle loss.