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.
A few more questions, then your calories, protein, carbs and fat, and three days of food built to them. Free, no email, your answers never stored.
Foodose is a free GLP-1 diet calculator, and an iPhone app that plates your day of food around your shot. The calculator gives you your numbers and three days of food. The app carries on from there, every day.
Your appetite is already small, so the job is getting enough of the right things in. What to eat, how to build a meal you can finish, a three day example plan with its shopping list, and what to do on the days symptoms take over.
The food is half of it. The other half is a prescription, a bill and a fridge. Six free tools for people in the US, nothing you type stored.
The calculator on this page works out your numbers once. The app does it again every morning, from where you are in your dose week and what you have logged, and turns the answer into food.
On a computer? Point your iPhone camera here to get the app.A subscription that starts with a free trial, so you can try the daily plan before you pay. Cancel in the App Store before it ends and you pay nothing. For iPhone, iOS 18.3 or later.
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.
Your medication and your dose decide how much food a day realistically holds, and most calculators quietly assume your appetite will rise to meet their number. This one works out the smaller, truer figure and builds the day inside it, protein first, so what you are handed is three days of real meals rather than a target to fall short of.
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.
Behind the calculator sits a growing library of cited research and news on GLP-1 medications, nutrition, muscle and the questions women in particular are rarely answered on. 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.
Tarragon chicken, lemon-ricotta pancakes, a proper turkey burger. Find something familiar, something new and the instructions to make it.
Tender chicken in a creamy white bean sauce with fresh tarragon.
About 30 min · 375 kcal · 43 g protein per serving
One pan
Tender ricotta pancakes with warm blueberries and the fragrance of fresh lemon.
About 25 min · 415 kcal · 22 g protein per serving
Vegetarian
A tender turkey burger with roasted pepper sauce and oven wedges.
About 50 min · 595 kcal · 40 g protein per serving
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.
A Penn State survey of 1,000 US adults, published on 26 September 2026, found 25.76% of current GLP-1 users said they experience food noise often or always, against 16.30% of non-users. The likely reason is who takes the drugs, not the drugs themselves.
A BMJ study of 75,455 adults with type 2 diabetes, published on 16 September 2026, found GLP-1 and SGLT-2 medicines cut the risk of kidney decline by 40% in people with protein in their urine, and showed little benefit in people without it.
A network meta-analysis published on 21 September 2026 ranked GLP-1 medicines by their link to NAION, a rare optic nerve stroke. Semaglutide came out highest, at about one and a half times the risk of non-GLP-1 treatment. What that number means, and what it does not.
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, your answers never stored.
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