Your questions about the GLP-1 diet, answered.

It is not a diet in the usual sense, because the usual sense is about eating less and your appetite has already handled that. On a GLP-1 the hard problem is getting enough of the right things in while you can only manage a few bites: enough protein to protect the muscle you would otherwise lose, enough fibre and fluid to keep things moving, and enough total food that your body is not running a deficit it did not agree to. Read the full guide.

Most people need roughly 1.4 to 1.8 grams per kilogram of adjusted body weight, against general guidance of 1.2 to 1.6 grams per kilogram of goal body weight, which usually lands between 100 and 140 grams a day. The range is wide because the number depends on your weight, your goal and your dose, so the honest answer is to work out yours rather than take the middle of a range. The calculator does it in about two minutes.

Because on these medications a substantial share of the weight lost can be lean mass rather than fat, and lean mass is what keeps your metabolism, your strength and your bones where they are. Protein and resistance work are the only two levers that change that, and protein is the one you pull at every meal. More on protecting muscle.

Protein first, every meal, before anything else on the plate. Fibre and fluid together, because either without the other makes constipation worse. Then whatever else you have room for, which on a GLP-1 is often not much. There is a list of foods that carry the most protein per mouthful and a list of what tends to sit badly.

Not morally, no. There are foods that reliably sit badly when gastric emptying has slowed: very fatty meals, large volumes at once, fizzy drinks, alcohol, and anything that needs a lot of chewing when you are already queasy. That is a mechanical problem rather than a moral one, and it changes week to week.

Fewer than before, and probably more than you are managing. That is the tension this site exists for. The calculator gives you a target and, separately, an estimate of how much you are likely to manage at your dose, so you can see which of the two you are actually chasing.

About a dozen short questions. Your sex and age set your resting burn. Your height and weight set the rest of it. Your medication and dose set your appetite ceiling. Your activity sets your daily burn. Your cycle phase, if you have one, shifts both by a small amount. Your symptoms can change the plan or suspend the deficit entirely. Your diet and cuisines decide the actual food. Every question changes a number, which is why it asks.

Because until you have answered, they are not your numbers. An earlier version of this page showed a calorie target from the moment it loaded, calculated from placeholder answers, and that number belonged to nobody. Nothing is calculated until the last question is in.

It is an estimate of how much you are likely to manage in a day at your current medication and dose. GLP-1s suppress appetite in a dose-dependent way, so the ceiling falls as the dose climbs. When it drops below your calorie target, chasing the target is the wrong instinct and protein comes first instead. The factors by drug and dose are published in full.

Modestly, and it is real. Resting metabolic rate rises in the luteal phase and appetite often dips in the follicular one. The calculator adjusts by phase when you tell it, and steps aside when you do not. Almost no other calculator accounts for it. More on the cycle and a GLP-1.

Anyone for whom a calorie deficit belongs with a clinician before it belongs with a website: if you are pregnant, breastfeeding or trying to conceive, take insulin or a sulfonylurea, have a history of an eating disorder, have had pancreatitis, gallbladder disease or gastroparesis, or are under 18 or over 75. The calculator asks about these. Pregnancy, and insulin or a sulfonylurea, hold your calories at maintenance instead of a deficit, and reduced kidney function turns protein into a limit the three days stay under. For the rest it gives the same deficit it gives everyone, so talk to your prescriber before following it. More in the medical disclaimer.

Ozempic, Wegovy, Mounjaro, Zepbound, Saxenda, Trulicity and Rybelsus, at every licensed dose, plus an option for people who have not started yet. Compounded doses are taken as milligrams; above the licensed range it applies the strongest published suppression factor rather than extrapolating past the evidence.

It shows you its working, which is a better question to ask of it. Every number comes with the arithmetic that produced it and a link to the paper behind the method. It is a model, models are wrong at the edges, and you can see exactly where this one would be wrong for you. The full method is here.

Your calorie target, protein floor, fibre and fluid targets, your appetite ceiling, the derivation of each, and three days of meals built from the food you said you eat. Each dish opens to its method and what is on the plate, weighed, and there is a shopping list for all three days.

Because by day four you are repeating yourself, and a seven day plan is mostly a shape you stop following on day three. Three days is enough to see the pattern and short enough to actually cook.

Yes. Press "Print or save as PDF" under your plan and choose Save as PDF: your numbers, all three days with their methods, one day to a sheet, and the shopping list. No email required.

Yes. Save it as a PDF and send the file to a partner or your prescriber. We keep nothing you typed, so there is no link on our side to share, and the plan cannot be reopened once the tab is closed.

Tell it. Anything you mark as an allergy is removed entirely rather than substituted, and anything you would rather not eat is left out. If you pick cuisines it cannot fill three varied days from, it says so rather than handing you a generic plan wearing a label.

They usually are, and that is the point. The plan is built for the appetite your dose leaves you rather than the one a formula wishes you had. Portions matter less than the protein total, and the protein total matters more than the calorie total.

The questions are answered on the page, and nothing is sent anywhere until you ask for your plan. Then your answers go to our server, which builds the plan, sends it back and keeps nothing: no database, no log, and no account to attach them to. There is nothing for us to store, sell or lose, and no email wall.

It is built on our server too, because it embeds fonts and lays out pages. Your answers travel in the address of the request, are used to build the document, and are not written down. We keep no copy of your plan.

We count page views, without cookies that identify you. It tells us which pages are worth keeping. It does not tell us who you are, and nothing you type into the calculator reaches it.

No. There is nothing to sell.

Yes. Foodose for iPhone has been on the App Store since 1 October 2026. Every morning it plates a day of food around where you are in your dose week, lighter after the shot and protein first, from the same plate library as the three days on this site. It logs your dose in one tap, from the app, a widget, your Apple Watch or Siri, tracks fourteen side effects, your weight and mood, and writes a PDF for your prescriber. Get it on the App Store, or read what is inside first, with screenshots of the shipping build.

No. The calculator, the three day plan, the PDF, the recipes and the whole research library are free on this site, with no account and nothing stored. The app is for people who want the day built around those numbers rather than the numbers alone.

Log nausea and the rest of the day turns gentle: smaller, softer plates, protein still first, and the plates that follow listen to what you logged. Log vomiting or diarrhoea and fluids and salts come first. On the days just after the shot, the plates start smaller and softer anyway; the goal for the day does not drop, the first plate does.

Yes. You log a dose in one tap, from the app, a widget, Control Centre, your Apple Watch or Siri, and Foodose shows the next one as due or late against your medicine's label. It tracks fourteen GLP-1 side effects, your weight and your mood, and the Journey tab writes a PDF for your prescriber: your weight, the doses you took and how you felt, week by week.

Yes. It asks your sex once, because resting metabolism is calculated differently, then works the same way for everyone. Cycle tracking and phase-aware numbers appear only for people who have periods.

It is free to download. The daily plan is part of a subscription that begins with a free trial, so you can use the whole app, the daily plan included, before you pay anything. If you cancel in your App Store settings before the trial ends, you are not charged, and if you cancel later, your history stays yours and logging and your targets keep working. The App Store listing carries the current price. Nothing on this website costs anything.

The foodose editorial team. We are not clinicians, and we say so on every page that gives you a number. How we choose sources, and the standing promise that every PubMed identifier here is checked against the original record before it is published, is set out in our editorial policy.

Not yet. Where an article carries a clinician's name, that person has read it and signed off; where it does not, no such review has happened and we do not imply one has. We are working on retaining a registered dietitian to review the library, and when that happens their name and credentials will appear on the articles they have read.

No. It is education and arithmetic. It does not diagnose, prescribe, or replace the person who prescribes for you. Take the numbers to them and let them have the final word. Read the full medical disclaimer.

Completely. No account, no email, no payment, no upsell at the end. The iPhone app is a separate, optional subscription with a free trial; nothing on this site is paid.

Tell us and we will fix it and say that we did. ceo@foodose.co