How to Work Out How Many Calories You Can Eat to Lose Weight
A calorie target for weight loss is typically built from two numbers: your estimated Total Daily Energy Expenditure (TDEE) — the calories your body uses in a day — minus a moderate deficit. A commonly referenced general deficit is around 500 calories per day below TDEE, which is broadly associated with a gradual rate of loss, though individual results vary and any specific target should be discussed with your prescriber or doctor.
What goes into your daily calorie estimate?
- Basal Metabolic Rate (BMR): the calories your body needs at complete rest — influenced by weight, height, age, and biological sex.
- Activity level: a multiplier applied to BMR to account for how much you move day to day.
- Your GLP-1 response: appetite suppression can mean you naturally eat less; the goal is to stay within a range that still provides adequate nutrition, especially protein.
Why a floor matters as much as a ceiling
On a GLP-1 medicine, eating too little is a real risk — reduced food noise can make it easy to under-eat without realising. Most general nutrition guidance cautions against sustained intake below around 1,200 kcal per day for women or 1,500 kcal for men without medical supervision, though these are broad population figures and your own minimum should be guided by your healthcare professional. Prioritising protein (many people aim for roughly 1.2–1.6 g per kg of body weight) helps preserve muscle mass during weight loss.
For a personalised daily calorie estimate, the GLP Trackr calorie calculator hub walks through the key variables in one place. You can also explore daily calorie guidance for GLP-1 users and what a sensible daily calorie allowance looks like for more context on setting your range.
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Tracking the right four numbers — weight, waist, protein and dose — turns a noisy chart into a clear story. That's the loop GLP-1 users keep coming back for.
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Track Your Calories Automatically with GLP Trackr
Knowing your calorie target is the first step — consistently hitting it is where most people struggle, especially when appetite fluctuates week to week on a GLP-1 medicine. GLP Trackr's AI food scanning makes logging effortless: point your camera at a meal and the app estimates calories, protein, and macros instantly, with no manual searching required.
Once you set your daily calorie and protein targets inside the app, every meal you log feeds directly into your running totals, so you can see at a glance whether you are on track or slipping under — both matter. The daily calorie calculator for GLP-1 users can help you decide on a starting figure to enter.
The app's insights layer then surfaces patterns over time: how your intake relates to your weight trend, energy levels, and progress — data worth bringing to your next prescriber appointment. Targets, food logs, and weight in one place means you are not guessing.
GLP Trackr is an informational tracking tool, not a substitute for personalised advice from your prescriber or doctor. If you are unsure what calorie range is right for you, ask your healthcare professional — they can factor in your full medical history.
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Frequently asked questions.
A common starting point is your estimated Total Daily Energy Expenditure (TDEE) minus a moderate deficit — often around 500 kcal per day. The right figure varies by individual. Your prescriber or doctor can give personalised guidance based on your health history.
General nutrition guidance cautions against very low intake — commonly cited minimums are around 1,200 kcal for women and 1,500 kcal for men without supervision, though your personal floor depends on your situation. Ask your healthcare professional what is appropriate for you.
Start by estimating your BMR (based on weight, height, age, and activity), then apply an activity multiplier to get your TDEE. Subtract a moderate deficit for weight loss. The GLP Trackr calorie calculator can help you work through these variables quickly.
GLP-1 medicines commonly reduce appetite significantly, making it easy to under-eat without noticing. Tracking calories and protein daily helps ensure you stay within a healthy range — eating too little, especially too little protein, can affect muscle mass and energy.
Yes. GLP Trackr lets you set a daily calorie target and log meals via AI photo scan, barcode, or search. Your running daily total updates automatically so you can see whether you are on track, under, or over — at a glance.