What to eat on Wegovy 2.4 mg at 95 kg

What is different about this dose

Two point four milligrams is the full maintenance dose, and it is where the two numbers on this page cross over. The calorie target is what the arithmetic says a 95 kg body needs for a steady half kilo a week. The appetite ceiling is what the medication is likely to leave you able to eat. At this dose the second number is smaller than the first.

That gap is not a failure and it is not something to correct by trying harder. It is the drug working as designed. What it means practically is that the calorie target stops being the thing to aim at, and the protein figure becomes the thing to aim at instead, because when total intake is capped by appetite rather than by will, the composition of what gets in is the only variable left.

The target against the ceiling

The ceiling sits 226 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 rest1,614 kcal

   10 x 95 kg + 6.25 x 168 cm - 5 x 45 - 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 day2,219 kcal

   1,614 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 target1,669 kcal

   2,219 - 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 manage1,443 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

   1.8 g per kg of 74 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 1,669 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

When the ceiling is below the target, stop chasing calories. Hit the protein figure, get fibre and fluid in alongside it, and let the total land where your appetite puts it.