What to eat on Zepbound 10 mg at 110 kg

What is different about this dose

Zepbound is tirzepatide licensed for weight rather than for diabetes, so the appetite model treats it exactly as it treats Mounjaro at the same milligrams. What is different here is the body: 110 kg and male, which produces the largest resting burn and the largest protein figure of any example on this site.

Most GLP-1 nutrition writing is addressed to women, and the arithmetic underneath is not sex-specific. A larger body burns more at rest, needs more protein to hold the muscle it has, and gets the same proportional appetite suppression from the same dose, which means the absolute gap between what it needs and what it can manage is wider than it would be for a smaller person on the identical prescription.

The target against the ceiling

The ceiling sits 556 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 rest2,010 kcal

   10 x 110 kg + 6.25 x 180 cm - 5 x 44 + 5

   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 day2,764 kcal

   2,010 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 target2,214 kcal

   2,764 - deficit for 0.5 kg a week, floored at 1,500

   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 manage1,658 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 floor160 g

   1.8 g per kg of 89 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 2,214 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 appetite suppression is proportional but the requirement is absolute, so a bigger body on the same dose ends up further from its target, not closer. Protein first, and more of it than the pattern of your old meals will suggest.