What to eat on Mounjaro 7.5 mg at 100 kg

What is different about this dose

Tirzepatide is a dual agonist, acting on GIP as well as GLP-1, and in the published intake work it suppresses appetite harder at the top of its range than semaglutide does at the top of its. Seven point five milligrams is the middle of the Mounjaro climb, and it is already enough to put the ceiling under the target for a body this size.

A hundred kilos is also the point where the size of the protein figure starts to look intimidating on paper. It is worth saying plainly that it is a floor rather than a total to hit perfectly, and that most people reach it with a shake somewhere in the day rather than by making every meal larger, which at this dose is not on offer anyway.

The target against the ceiling

The ceiling sits 258 kcal below the target here. That is the medication doing what it was prescribed to do, and it means the calorie figure above is describing a day that is unlikely to happen. The protein figure is the one that is still under your control, so it is the one to treat as the job.

How the numbers were worked out

1. 1. What you burn at rest1,679 kcal

   10 x 100 kg + 6.25 x 172 cm - 5 x 47 - 161

   The energy your body spends staying alive before you move at all. Everything else is built on top of this number. Mifflin MD et al. A new predictive equation for resting energy expenditure. Am J Clin Nutr, 1990.

2. 2. What you burn in a day2,309 kcal

   1,679 x activity multiplier for "light"

   Your resting burn scaled by how much you actually move. Training type nudges it too, because muscle costs more to carry.

3. 3. Your daily target1,759 kcal

   2,309 - deficit for 0.5 kg a week, floored at 1,200

   The deficit you asked for, capped by a floor we will not go under. Below the floor you stop losing fat and start losing muscle.

4. 4. What you are likely to manage1,501 kcal

   No medication reported, so no suppression applied

   This is the number no other calculator gives you. Appetite suppression on a GLP-1 is dose dependent, so the more the dose climbs the further your real intake falls below your target. Blundell J et al. Effects of once-weekly semaglutide on appetite, energy intake and control of eating. Diabetes Obes Metab, 2017.

5. 5. Your protein floor133 g

   1.7 g per kg of 78 kg adjusted body weight

   Up to about 40 percent of the weight lost on these drugs can be lean mass. Protein and resistance work are the only two levers that change that, and protein is the one you control at every meal. Arslan S et al. Medical nutrition in the GLP-1 era: protein strategies and lean mass. Clin Nutr ESPEN, 2026.

6. 6. Fibre, fats and fluids28 g fibre, 8 glasses

   Fat at 25% of 1,759 kcal, carbs take the remainder

   Constipation is the side effect almost everyone gets and almost nobody plans for. Fibre without fluid makes it worse, so the two move together.

Three days of food at these numbers

Built to the figures above, protein first at every meal. Portions are a starting point; the protein total for the day matters more than any single one of them.

The one thing to take from this

A large body on a mid tirzepatide dose gets a large protein figure and a small appetite at the same time. That combination is what a shake is actually for.