How many calories should you eat on GLP-1?
Direct answer: it depends on your TDEE, but on GLP-1 we recommend a modest deficit (conservative: ~10–20%) rather than an aggressive cut — because appetite is already suppressed and lean-mass protection matters.
Why does the math change on GLP-1?
Direct answer: GLP-1 reduces appetite and food volume tolerance. A too-aggressive target can lead to under-eating and unintended lean mass loss. That’s why conservative targets and higher protein are paired together.
When should you raise your calorie target?
Direct answer: bump calories if you’re losing strength, feeling faint, or if weight loss is faster than 2% body weight per week consistently — those can be signs you’re losing too much lean mass or not fueling recovery.
What the evidence says
Representative sources: STEP trial semaglutide outcomes and body composition analyses; clinical guidance on safe calorie floors for adults during weight loss.