What to eat on Ozempic 1 mg at 82 kg

What is different about this dose

Ozempic and Wegovy are the same molecule, semaglutide, licensed at different doses for different things. Ozempic tops out at 2 mg and is licensed for type 2 diabetes; Wegovy climbs to 2.4 mg and is licensed for weight. The appetite model on this site does not care which box the pen came in, only how many milligrams are in it, so 1 mg of Ozempic and 1 mg of Wegovy produce the same ceiling.

At 82 kg the target and the ceiling are close enough that either could be the binding constraint on a given day, and in practice which one binds tends to depend on where you are in the injection week rather than on the dose itself. The two or three days after the shot are usually the tight ones.

The target against the ceiling

The ceiling is above the target at this dose, which means the amount of food needed and the amount of food manageable are still roughly the same. That will not hold as the dose climbs, and the protein habit is easier to build now than later.

How the numbers were worked out

1. 1. What you burn at rest1,482 kcal

   10 x 82 kg + 6.25 x 162 cm - 5 x 38 - 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 day2,038 kcal

   1,482 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 target1,488 kcal

   2,038 - 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 manage1,549 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 floor111 g

   1.7 g per kg of 65 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 1,488 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

Same molecule, same model. What changes between a good week and a bad one at this dose is usually the day of the injection cycle, not the milligrams, so plan the protein around the shot rather than around the calendar.