Estimate your total daily energy expenditure (TDEE) to understand how many calories you burn, whether you're losing weight on your own or on a GLP-1, where reduced appetite often creates the deficit for you.
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This uses the Mifflin–St Jeor equation to estimate your resting metabolic rate, then multiplies by an activity factor for total daily energy expenditure (TDEE). These are population estimates and individual needs vary. Rather than aggressively cutting calories on a GLP-1, most people do best prioritising protein and eating to comfortable fullness. Discuss your plan with your dietitian or doctor.
Related: the GLP-1 diet explained, how much protein you need, and why muscle loss matters.
A deficit of about 500 kcal a day below your TDEE typically leads to roughly 0.5 kg (1 lb) of weight loss per week. On a GLP-1, a reduced appetite often creates that deficit for you, so focus on protein and eating to comfortable fullness rather than aggressive cutting.
TDEE is your total daily energy expenditure: the calories you burn in a day. It's your resting metabolic rate (calories burned at rest) multiplied by an activity factor for movement and exercise.
It's a population estimate from the Mifflin–St Jeor equation, so individual needs can vary by roughly 10–15%. Use the number as a starting point and adjust based on your actual results over a few weeks.
Not necessarily. Most people on a GLP-1 do best prioritising protein and eating to fullness, using the calorie estimate as context rather than a strict target. Discuss your plan with your dietitian or doctor.