One of the most common questions from GLP-1 users: 'How many calories should I be eating?' The answer isn't a fixed number — it depends on your weight, activity level, and how much the medication has suppressed your appetite.
GLP-1 can suppress appetite so effectively that some people eat fewer than 800 calories per day. This is counterproductive: severe under-eating accelerates muscle loss, causes nutrient deficiencies, slows metabolism, and makes you feel terrible.
A rough estimate: multiply your current weight in kg by 25–30 for sedentary individuals, or 30–35 if moderately active. This is your approximate maintenance. Subtract 500 for a sustainable deficit.
If you genuinely struggle to eat enough, focus on calorie-dense, nutrient-rich foods: nuts, nut butter, full-fat dairy, avocado, eggs. Small, frequent eating (5–6 mini-meals) can help when standard meals feel overwhelming.
As you lose weight, your calorie needs decrease. Recalculate every 10kg of weight lost. What was a good deficit at 100kg may become too aggressive at 80kg.
Getting 100g+ of protein daily on a reduced appetite is hard. Strategic timing makes it more achievable — and more effective for muscle preservation.
Medication helps with appetite. But the mental skills for sustainable weight management — resilience, flexibility, self-compassion — must be built intentionally.
People who share their journey with a community — online or in person — consistently achieve better outcomes. Here's why, and where to find yours.