Your GLP-1 diet, in about two minutes

General guidance for protecting lean mass during weight loss is 1.2 to 1.6 grams of protein per kilogram of goal body weight a day. This calculator works to 1.4 to 1.8 grams per kilogram of adjusted body weight instead, and adds up to 0.2 grams at higher doses. Adjusted body weight is used so the figure does not inflate with body fat, and the result is capped at 2 grams per kilogram. For most people the two approaches land in the same place, between roughly 90 and 140 grams a day.

It depends on your body, your dose and how much you move. This tool works it out from all three, and then shows you three days of food that add up to it, so the number arrives as meals rather than as arithmetic.

Because your medication is part of the arithmetic. GLP-1 medicines suppress appetite in a dose-dependent way, so the amount you can realistically eat falls as the dose climbs. A target you cannot eat is not a target, so the plan is built around what the day actually holds, and protein is placed first inside it.

Yes, modestly. Resting metabolism rises in the luteal phase, the week or so before your period, and appetite often dips in the follicular phase. The calculator adjusts your numbers by phase when you tell it your cycle, and steps aside when you do not.

Because every one of them changes a number or a plate. Sex and age set your resting burn, your dose sets how much you can realistically eat, your cycle phase shifts both by a small amount, your symptoms change the food itself, and your diet, cuisines and allergies decide which dishes exist for you at all. Nothing is calculated until the last answer is in, because a target built on assumptions would not be yours. A calculator that asks for height and weight alone is not being kind to you, it is guessing.

Yes, completely. There is no email wall, no account and no payment. Your answers are sent to our server only to build your plan, and none of them is kept, so there is nothing for us to store, sell or lose.