How Many Calories Should I Eat on Mounjaro? GLP-1 Calculator (2026)
How many calories on Mounjaro, Wegovy or Ozempic? Free GLP-1 calorie calculator for maintenance, weight-loss range, protein and fibre targets.
How many calories should I eat on Mounjaro? is not the same question as a generic “lose weight calculator.” On GLP-1s, the risk is often eating too little, not too much.
What clinical-style guidance usually looks like
Weight-loss trials for GLP-1 medicines often pair medication with roughly a 500 kcal daily deficit from maintenance needs. That is a starting framework — not a prescription.
What matters in practice:
- Maintenance — estimated from weight, height, age, sex and activity
- Weight-loss calories — moderate deficit with a floor (so you are not aiming for crash-diet extremes)
- Protein — protect muscle while the scale drops
- Fibre — constipation is a top search for a reason
Free GLP-1 calorie calculator
Use the GLP-1 calorie calculator to see:
- Maintenance calories
- A moderated weight-loss estimate
- Protein target
- Fibre target
Then, if appetite is crushed, open the 7-day meal planner for high-protein, low-volume ideas — not oversized “clean eating” plates you cannot finish.
Warning signs intake may be too low
- Dizziness, shaking or constant fatigue
- Constipation getting worse as food volume collapses
- Strength dropping week to week
- Hair shedding paired with tiny meals
Those are reasons to raise nutrition with your clinician — not to “push through.”
Open the calorie calculator → · Protein calculator → · Download on the App Store →
Track your GLP-1 journey with GLPPal
GLPPal helps you log injections, appetite, weight and side effects so you can see whether low-energy weeks line up with dose changes — without living in a spreadsheet.
GLPPal is designed for tracking and educational purposes only and is not medical advice. Always follow your healthcare provider's guidance.
