The only macro calculator built for GLP-1 users. Enter your medication and dose stage to get calories, a muscle-protective protein floor, and keto-aligned net carb targets — all adjusted for appetite suppression.
OzempicWegovyMounjaroZepbound
1 About You
2 Your GLP-1 Medication
📈Estimated appetite suppression: ~25%
✅ Your GLP-1 + Keto Targets
Adjusted for medication and dose — updated
🔥
—
kcal / day
GLP-1 Adj. Calories
🥩
—
g / day
Protein (floor)
🍏
—
g net carbs
Net Carbs (max)
🧄
—
g / day
Fat
Calorie Breakdown
Protein — g
Fat — g
Net Carbs — g
⚠️
Protein is your #1 priority on GLP-1 + ketoGLP-1 suppresses appetite — which makes it easy to under-eat protein. Without hitting your floor, your body burns muscle for fuel. Hit —g of protein every day before worrying about the other targets.
Suggested Meal Split (GLP-1 users do better with smaller, frequent meals)
Breakfast
— kcal
— g protein
~30% of daily targets
Lunch
— kcal
— g protein
~35% of daily targets
Dinner
— kcal
— g protein
~35% of daily targets
Why GLP-1 + Keto Is a Powerful Combination
GLP-1 receptor agonists (semaglutide, tirzepatide) and the ketogenic diet work through different mechanisms, which makes them highly complementary. GLP-1 medications suppress appetite via gut-brain hormonal signaling and slow gastric emptying — they reduce how much you want to eat. Keto reduces insulin and shifts the body into fat-burning mode — it changes what fuel the body burns.
When stacked together, users typically see faster fat loss than either approach alone. The practical challenge is that reduced appetite on GLP-1 makes it easy to under-eat protein — and protein is the one macro that protects muscle mass during rapid weight loss. That's the problem this calculator solves.
GLP-1 Medication Appetite Suppression Reference
Medication
Drug Class
Starting
Mid
Maintenance
Maximum
Ozempic (semaglutide)
GLP-1 RA
~15%
~22%
~28%
~33%
Wegovy (semaglutide)
GLP-1 RA
~18%
~25%
~33%
~38%
Mounjaro (tirzepatide)
GLP-1 + GIP
~18%
~27%
~35%
~42%
Zepbound (tirzepatide)
GLP-1 + GIP
~20%
~30%
~38%
~45%
Estimates based on published clinical trial caloric reduction data. Individual response varies.
When appetite is suppressed, protein tends to be the first thing that gets skipped. GLP-1 users often feel full after a small meal and naturally gravitate toward easy, low-effort foods — which tend to be carb-heavy. The goal is to flip that: eat protein first at every meal, even when you're not hungry.
Best high-protein, low-carb foods for GLP-1 users: eggs (6g protein each, soft and easy to eat), Greek yogurt plain (17g/cup, easy on GI), cottage cheese (25g/cup), canned salmon or tuna (25g/serving), chicken thighs (28g/serving, more forgiving texture than breast), edamame (17g/cup). On bad GI days, protein shakes with water are an acceptable bridge.
Frequently Asked Questions
Yes. GLP-1 medications and keto work through different mechanisms — GLP-1 suppresses appetite and slows gastric emptying, while keto shifts fuel to fat and reduces insulin. Many users and clinicians combine them. The main priority when stacking the two is hitting your protein floor to prevent muscle loss, since reduced appetite can easily lead to under-eating protein.
GLP-1 medications significantly reduce appetite, which often leads to eating too little — especially protein. Without adequate protein (0.8–1g per lb of body weight), the body breaks down muscle for fuel instead of fat. Muscle loss slows metabolism and makes long-term weight maintenance harder. Hitting the protein floor shown in this calculator is the #1 priority on GLP-1 + keto.
The calculator starts with your TDEE (Total Daily Energy Expenditure) using the Mifflin-St Jeor equation, then applies a medication-specific appetite suppression factor based on your drug and dose stage. Semaglutide at maintenance dose typically reduces intake by 28–35%; tirzepatide at maintenance reduces it by 35–42%. It then sets protein from your body weight and fills remaining calories with fat.
Strict keto is under 20g net carbs per day. Standard keto is 20–30g. If you're new to GLP-1 medication or experiencing GI side effects, starting with moderate low-carb (30–50g) can be easier to tolerate. You can tighten to strict keto once you're stable on your dose.
No. This tool provides general estimates based on population averages and published research. Individual response to GLP-1 medications varies widely. Always work with your prescribing physician or a registered dietitian when adjusting your diet while on GLP-1 medications.
⚠ Medical Disclaimer: This calculator is for informational purposes only. It does not constitute medical advice. GLP-1 medications require a prescription and should be managed by a qualified healthcare provider. Caloric and appetite suppression estimates are based on published clinical data and population averages — individual results vary. Do not use this tool as a substitute for advice from your doctor or registered dietitian.