How to Calculate Your Calorie Intake on Mounjaro or Wegovy

Your calorie intake is simply the total energy you consume from food and drink each day. On a GLP-1 medicine, appetite suppression means many people naturally eat less — which can be helpful, but it also creates a risk of under-fuelling, losing muscle rather than fat, and feeling fatigued.

Why the calculation still matters

A common approach to working out a daily calorie target starts with estimating your Total Daily Energy Expenditure (TDEE) — the number of calories your body uses across a day, including activity. From there, a modest reduction creates the kind of deficit that supports steady fat loss without the downsides of severe restriction. For general educational context, many adults find a daily intake somewhere in the range of 1,400–1,800 kcal reasonable during active weight loss, though the right figure varies considerably by height, weight, age, sex, and activity level. Any specific target for you should be discussed with your prescriber or doctor, not set in isolation.

The protein piece

On GLP-1 medicines, prioritising protein within your calorie allowance helps preserve muscle as weight comes off. Many people on these medicines aim for protein at the higher end of general recommendations — again, discuss the right target for you with your healthcare professional. If you want to explore the numbers further, our guide on how to calculate a calorie deficit explains the deficit side of the equation, and the calorie intake calculator on this site lets you run the figures interactively.

Factors that affect your calculation

• Basal Metabolic Rate (BMR): the calories your body burns at rest, influenced by body composition, age, and sex.
• Activity multiplier: sedentary, lightly active, and more active lifestyles each shift the total meaningfully.
• Weight changes over time: as your weight changes on the medicine, your TDEE shifts too — recalculating periodically keeps your target accurate.

You can also read more about tracking weight-loss progress to understand how calorie targets connect to results over time.

Manually adding up calories from every meal is tedious enough that most people stop doing it within days. GLP Trackr's AI food photo scan removes most of that friction: point your camera at a meal and the app estimates calories, protein, and macros instantly — no searching, no guessing portion sizes from memory.

Once you have a calorie target in mind (set with your prescriber or doctor), you can enter it as a daily goal inside the app. GLP Trackr then tracks your intake against that target throughout the day, alongside your protein and other nutrition markers, so you can see at a glance whether you are hitting the numbers that support your journey.

The app's daily check-in also captures weight, energy, and food-noise levels alongside your nutrition data. Over time, the insights feature surfaces patterns — for example, whether days you hit your protein target correlate with better energy scores or steadier weight. That kind of personal data is genuinely useful to bring to a prescriber appointment, and GLP Trackr's progress summary makes it easy to share.

For a broader look at the calorie numbers relevant to your GLP-1 journey, visit the calorie calculator hub, which brings together calculators for intake, deficit, and more in one place.

GLP Trackr provides tracking tools and general information — it is not a substitute for guidance from your prescriber or doctor. Always discuss specific calorie or nutrition targets with your healthcare professional, especially if you have any underlying health conditions.

Ready to stop guessing and start seeing your nutrition clearly? Download GLP Trackr on the App Store or Google Play and try it free for 7 days — snap a photo of your next meal and let the app handle the numbers.