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foodoseGet my numbers

Your GLP-1 diet, in about two minutes

Seven questions, and your target moves as you answer them. You get your numbers, the working behind each one, and a three day plan.

Step 1 of 7about 2 min left

First, about you

This sets your resting burn. Nothing here leaves your browser.

years
cm
kg
kg

Lets us account for how far your metabolism has already adapted.

kg
Live1,568 kcal118g protein
A dose-aware appetite ceiling

It estimates the most you can realistically eat at your current dose, rather than the amount a formula wishes you could.

A cycle-phase adjustment

Your needs are not flat across a month, so your numbers shift with the phase you are in.

A protein floor that holds

Protein is set before anything else, so the nutrient that protects your lean mass is never the one that gets squeezed.

Questions women ask about GLP-1 nutrition

How much protein do I need on a GLP-1?
Most women on a GLP-1 need roughly 1.4 to 1.8 grams of protein per kilogram of adjusted body weight, which usually lands between 100 and 140 grams a day. The calculator sets your exact floor from your weight, your goal and your dose, because higher doses cost more lean mass.
How many calories should I eat on Ozempic or Wegovy?
It depends on your body and your dose, but the honest answer is that your appetite may not reach the number a standard calculator gives you. This tool shows your calorie target and your realistic appetite ceiling side by side, so you know which one to chase.
What is an appetite ceiling?
It is the most you can realistically eat in a day at your current medication and dose. GLP-1 medications suppress appetite in a dose-dependent way, so the ceiling drops as your dose climbs. When it falls below your calorie target, protein comes first.
Does my menstrual cycle change my calorie needs?
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.
Why does the calculator ask so many questions?
Because every one of them changes a number, and you can watch it happen: the target updates live as you answer. Sex and age set your resting burn, your dose sets your appetite ceiling, your cycle phase shifts both by a small amount, your symptoms can suspend the deficit outright, and your diet and cuisines decide the actual food in the plan. A calculator that only asks for height and weight is not being kind to you, it is guessing.
Is this calculator free?
Yes, completely. There is no email wall, no account and no payment. Every calculation runs inside your browser, so your weight, your dose and your symptoms are never sent to us and there is nothing for us to store, sell or lose.

foodose is educational and is not medical advice, so take your numbers to your prescriber and let them have the final word.