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Read the guide The GLP-1 diet is not a diet. It is a protection plan.
Your appetite is already small. The only job left is getting enough of the right things in. The four numbers that matter, and the plate order that makes them happen.
Free. No sign-up. Nothing stored.
The GLP-1 diet, built around the appetite you actually have.
A free calculator for anyone on Ozempic, Wegovy, Mounjaro or Zepbound: calories, protein, fat, carbs, fibre and water, adjusted for your medication, your dose and, if you have one, your cycle.
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Three answers, and you have a number.
You are
Your weight
88 kg
Your medication
Your appetite ceiling
1,609kcal a day
That is roughly the most food you can get down in a day at this dose, and your protein floor is 118 g. It assumes an average height, age and activity level. The four remaining questions replace those assumptions with you.
Carries these answers over. Free, no email, nothing stored.
Eating on a GLP-1
“What do I actually eat now?”
Meal planA 7-day plan, no email wallSeven days of protein-first meals, built for a suppressed appetite.FoodsWhat to eat when you manage six bitesThe foods that carry the most protein per mouthful.AvoidWhat reliably makes you feel worseNot a morality list. A mechanism, and the fix.FibreWhy fibre matters more than you thinkThe fix for the side effect almost everyone gets.
Why the usual numbers miss
A generic calculator assumes you can eat what it tells you.
Standard calorie calculators were built for bodies that are not on a GLP-1. They hand you a target and quietly assume your appetite will rise to meet it. Your medication is doing the opposite, which is how a number ends up being both out of reach and no help at all.
The appetite ceiling
The number no other calculator gives you.
Your medication and your dose set a realistic maximum for what you can eat in a day. foodose estimates that ceiling and shows it next to your calorie target, side by side. When the ceiling sits below the target, the tool flips into protein-priority mode and tells you what to put first in the food you do manage.
Protein
The number that protects your lean mass.
The weight that comes off on a GLP-1 is not all fat. Protein is the lever that keeps muscle on you while the scale moves, and it matters most in the weeks you are eating far less than usual. foodose sets your protein floor first and builds the rest of the day around it.
The library
Every claim, with the paper behind it.
Behind the calculator sits a growing library of cited research and news on GLP-1 medications, nutrition, muscle and women's health. The reasoning the engine uses can be traced back to sources you can open and read. Nothing here asks you to take our word for it.
One letter, two words. The d ends food and begins dose. Those are the two halves of life on a GLP-1, and neither one makes sense without the other.
The reading behind the numbers.
All research →Nutrition
GLP-1 Snacks and Eating Out: The Restaurant Playbook Nobody Gives You
GLP-1 snacks and eating out at a restaurant, handled: 12 protein-forward snacks with grams, how to order, and what to say when someone comments.
Nutrition
GLP-1 breakfast high protein ideas: 10 that work when you're not hungry
GLP-1 breakfast high protein ideas with real gram counts: 10 cold, savoury and sippable options for mornings when nothing sounds good.
Nutrition
Fibre on GLP-1: The Constipation Fix, and How to Reach 25-35g Without Bloating
Fibre on GLP-1 constipation: why the medication hardens stool, how to reach 25-35g a day without bloating, and when psyllium actually helps.
Science · July 29, 2026Study: your starting body composition predicts how much of your GLP-1 weight loss is muscleIndustry · July 23, 2026The GLP-1 diet is now a household diet: 12% of UK homes have a user, and 80% say everyone eats differentlyScience · July 22, 2026GLP-1 hair loss: a BMJ study says the cause is how fast you lose, and what you stop eating
Three days of food, worked out for your dose.
Most calculators hand you a number and leave. foodose gives you the number, then turns it into three days of actual meals, portioned to the appetite your medication has left you, and a PDF you can take to the shop or to your prescriber. Free, no sign-up, nothing stored.
Build my GLP-1 diet