— BMI
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Personalized weight loss plan
This calculator estimates your BMI, total weight loss potential on a GLP-1 medication, and calorie and protein targets to help you meet your weight loss goals, all based on your data.*
— lbs
Weight loss potential
Complete the form to unlock your full plan
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Total Daily Energy Expenditure (TDEE)
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Daily protein target
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Calories per day to lose 1lb/week
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Calories per day to lose 2lb/week
*BMI, calorie needs, TDEE, and protein targets are estimates based on general formulas and guidelines. They don’t account for individual differences such as muscle mass, hormones, age, pregnancy status, medical conditions, metabolism, ethnicity, or dietary needs, and shouldn’t be used as the sole measure of health. Experts generally advise not going below about 1,200 calories per day for women or 1,500 for men without medical supervision, even on aggressive plans, as eating too little can be unsafe. A healthcare provider can help interpret these results in the context of your personal health profile. This calculator does not determine eligibility for weight loss treatments. A healthcare provider must evaluate your overall health and goals to determine what options are right for you.
Your custom calorie & protein breakdown
Your Total Daily Energy Expenditure (TDEE) is how many calories you burn each day, including both rest and activity. This is the starting point to understanding how many calories you should be eating to be in a calorie deficit, and lose weight sustainably.
A healthy weight loss is 1-2 lbs a week. Based on your TDEE, we have calculated daily calorie and protein targets to help you reach your weight loss goal, tailored to how quickly or how slowly you prefer to lose weight.
Your calories to maintain current weight (TDEE)
2,073
calories per day
Mild loss1 lb per week
Time to your goal weight 3
25weeks
1,573
Calories per day 1
180grams
Protein per day 2
Accelerated loss2 lb per week
Time to your goal weight 3
13weeks
1,073
Calories per day 1
129grams
Protein per day 2
1 These recommendations are based on estimated activity levels and may not reflect your exact calorie needs. It doesn’t account for differences in muscle mass, hormones, medical conditions, or other personal health factors. Experts generally advise not going below about 1,200 calories per day for women or 1,500 for men without medical supervision, even on aggressive plans, as eating too little can be unsafe.
2 We recognize it can be hard to consume this much protein on a GLP-1 medication. If you’re unable to meet your target recommendations, a good minimum to start with is 100g of protein per day.
3 Keep in mind that all calculations are just estimates – real life progress can vary and be faster or slower than these numbers, and our calculator tool is just intended to be a useful starting point that you can adjust as you learn more about your body and how you lose weight.
Preventing plateaus: your weekly diet plan
Your body can adapt over time to being in a constant calorie deficit by slowing down your metabolism, reducing your spontaneous movements, and hormonal changes, making the simple “calories in vs calories out” equation less predictable. We have developed a weekly diet plan for you to keep your metabolism guessing and help prevent plateaus. Our schedule alternates high and low-calorie days around your recommended calorie targets, with higher calories on the weekends for greater social flexibility.
Mild loss1 lb per week
Time to your goal weight 3
25weeks
Monday – Friday
Maximum deficit days
2,545kcal
157grams of protien
Saturday
Maximum deficit days
2,545kcal
157grams of protien
Sunday
Maximum deficit days
2,545kcal
157grams of protien
Accelerated loss2 lb per week
Time to your goal weight 3
13weeks
Monday – Friday
Maximum deficit days
2,545kcal
157grams of protien
Saturday
Maximum deficit days
2,545kcal
157grams of protien
Sunday
Maximum deficit days
2,545kcal
157grams of protien
Simple guidance on tracking
- Weigh-in: Monitor your progress daily at the same time each day. It’s best to weigh yourself in the morning before you’ve had anything to eat or drink. At the end of the week, take the average to see how you are progressing. Keep in mind it is normal to see fluctuations in weight on a daily basis.
- Tracking: Track your average weekly calorie intake to ensure you are consistently hitting your calorie targets, and meticulously track your daily protein intake.
- Adjustment: Adjust your calorie goal every 10-15 lbs of weight loss, as your TDEE will naturally decrease.
Ready to explore a comprehensive weight loss plan?
Understanding the basics of your core strategy
The role of a calorie deficit for weight loss:
A calorie deficit happens when you eat less calories than your body burns, forcing it to use stored energy (mainly fat) for fuel, which leads to weight loss over time. However, your body will adapt to being in a calorie deficit for a long period of time by slowing down your metabolism, reducing your spontaneous movements, and hormonal changes, meaning the simple “calories in vs calories out” equation becomes less predictable and individual results will vary. The safe and sustainable weight loss target is 1 to 2 lbs per week, and our calorie recommendations are tailored to make sure you lose weight safely and sustainably. Extreme caloric restriction leads to muscle loss, metabolic slowdown, and rapid weight regain.
The role of protein for muscle preservation
- The challenge: GLP-1 medications significantly reduce appetite and create early satiety—you’ll feel full after eating much less food. While this drives weight loss, it also makes meeting protein requirements more difficult since your overall food intake is substantially lower.
- The opportunity: Research demonstrates that GLP-1 users who maintain adequate protein intake alongside strength training preserve muscle mass while losing predominantly fat. With the right strategy, you can optimize your results.
Your action plan
- Increase your target: Aim for 0.5-0.7 grams of protein per pound of your goal body weight (or 1.2-1.5 g/kg)*. If you find this protein target difficult to hit, start with a minimum of 100g of protein per day.
- Prioritize protein: Eat your protein source first at each meal—whether it’s chicken, fish, Greek yogurt, or tofu—before you feel too full to finish it
- Incorporate resistance training: Two to three strength sessions weekly provides significant muscle-preserving benefits
- Track consistently: Monitor your daily protein intake to ensure you’re meeting your goals, especially during the early months when appetite suppression is strongest
By combining your medication with intentional protein intake and resistance exercise, you’ll maximize fat loss while protecting your metabolic health and lean muscle mass—setting yourself up for sustainable, long-term success.
With your personalized calorie plan, protein goal, and your prescribed GLP-1 support, you have a blueprint to help you start achieving your weight loss goals. As you lose weight, it’s important to continue discussions with your provider team to adjust your habits and lifestyle according to your evolving needs. OrderlyMeds is here to support you on your weight loss journey! Take the first step today and check your eligibility to get started on a GLP-1 medication.
*The amount of protein a person should consume, to date, is not an exact science, and each individual should consult a specialist, be it a dietitian, doctor, or personal trainer, to help determine their individual needs.
Your product recommendation
Compounded GLP-1/GIP
Get started for as little as $149 a month*
$299/mo thereafter
With your personalized calorie plan, protein goal, and your prescribed GLP-1 support, you have a blueprint to help you start achieving your weight loss goals. As you lose weight, it’s important to continue discussions with your provider team to adjust your habits and lifestyle according to your evolving needs. OrderlyMeds is here to support you on your weight loss journey! Take the first step today and check your eligibility to get started on a GLP-1 medication.
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