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How many calories should I eat on a GLP-1?

GLP-1 medications cut appetite hard, so the risk is usually eating too little, not too much. This gives you a daily intake target for your goal — and a floor to stay above.

Nutrition Center › How many calories should I eat on a GLP-1?
1885
calories / day for your goal
BMR1735
Maintenance (TDEE)2385
Adjustment-500 kcal
Which calorie tool do I need?
This page answers how much to eat on a GLP-1. If you want the other two questions: how many calories you burn (your maintenance/TDEE number), or how fast you will lose weight (deficit size and a week-by-week timeline).

How this works

It uses the Mifflin-St Jeor equation to estimate your basal metabolic rate (BMR), multiplies by an activity factor to get your total daily energy expenditure (TDEE), then applies a modest deficit for weight loss (about 500 calories) or a surplus for muscle gain. These are estimates — your real needs vary.

A note on eating too little
On GLP-1 medications it is possible to eat too little, which can worsen fatigue and muscle loss. If your appetite is very low, prioritize protein and consider protein shakes rather than simply skipping meals. Extremely low intake should be discussed with your clinician.

Calories are only part of the picture

Protein and fiber quality matter as much as the number. Use the protein and macro calculators to make your calories count.

Turn calories into macros

See your protein, carbs and fat in grams.

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Frequently asked questions

How many calories should I eat on Ozempic?

It depends on your body and goal. The calculator estimates your maintenance (TDEE) and a goal target. Because appetite is reduced, focus on hitting protein even if total intake is lower.

Is it bad to eat very few calories on GLP-1?

Eating too little can worsen fatigue and muscle loss. Prioritize protein, do not skip meals entirely, and talk to your clinician if your intake is very low.

How accurate is the estimate?

The Mifflin-St Jeor equation is a solid starting estimate, but individual needs vary. Adjust based on your real-world results over a few weeks.

Related pages

Macro CalculatorProtein CalculatorHigh-Protein FoodsFoods to Avoid

Scientific references

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Medical disclaimer. This page is general nutrition education for U.S. adults, not individualized medical advice. GLP-1 medications affect people differently. Talk to your prescribing clinician or a registered dietitian before making significant diet changes — and seek prompt medical care for severe or persistent vomiting, signs of dehydration, or severe abdominal pain.