What to eat on Wegovy 1 mg at 88 kg

What is different about this dose

One milligram is the dose most people spend the longest on. It is the fourth step of the Wegovy climb, it is where a lot of prescribers hold while things settle, and it is the point at which the appetite change has stopped being a novelty and started being the shape of your week.

It is also, in this model, the last dose where the arithmetic is comfortable. The ceiling sits a little above the target, which means the food you can manage and the food you need are still roughly the same amount. That is worth knowing because it does not stay that way, and the habits built here are the ones that carry you through 1.7 and 2.4 mg when it does change.

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 rest1,540 kcal

   10 x 88 kg + 6.25 x 165 cm - 5 x 42 - 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 day2,118 kcal

   1,540 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 target1,568 kcal

   2,118 - 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 manage1,609 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 floor118 g

   1.7 g per kg of 69 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 1,568 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

The target is reachable at this dose, so the job is protein rather than restriction. Bank the habit of protein first at every meal now, while eating is still relatively easy, because the next two dose steps take that margin away.