TDEE Calculator for GLP-1 Users

TDEE is an estimate of the calories you burn in a day. This calculator combines a resting energy expenditure formula with an activity multiplier to give you a starting point.

Because body composition, age, sex, activity, medication effects, and weight change all matter, treat the number as a planning estimate rather than a fixed truth.

If you are trying to lose weight, use the number to plan a moderate calorie deficit and then adjust with your clinician or dietitian as your body changes.

GLP-1 medicines can make it easier to undereat without noticing, which is why a calorie target matters. The goal is to keep the deficit manageable so you can still recover, move, and preserve lean mass.

As body weight changes, calorie needs usually change too. Recalculate after a meaningful weight shift or when your activity level changes.

Tracking food intake alongside injections helps you notice when your intake has drifted far below your plan so you can correct course earlier.

Estimated daily calorie needs by body weight and activity level (assumes average adult height and age 35-45).

Protein is important for preserving lean mass during weight loss. A practical planning range for many adults is about 1.2 to 1.6 grams per kilogram per day, but exact needs vary with age, kidney function, activity, and body-composition goals.

You usually do not need an aggressive deficit to make progress on a GLP-1 medicine. A moderate deficit is easier to sustain and is less likely to leave you feeling wiped out.

Pair any calorie target with regular resistance training if your clinician says it is appropriate, because that helps protect muscle while the scale moves down.

This calculator is a planning tool, not a promise. The number is useful because it gives you a starting calorie target before appetite changes make eating feel different from usual.

If you are losing faster than expected, feeling weak, or missing protein targets, revisit the plan sooner rather than later.

Use the calculator together with your food log, body weight trend, and training plan so your target reflects what is actually happening in real life.