TDEE Calculator
Calculate your Total Daily Energy Expenditure — the calories your body burns per day. Then see your target calories for weight loss. Especially useful for understanding how much your appetite needs to drop on a GLP-1.
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Calculated with the Mifflin-St Jeor equation — the most accurate BMR formula in non-athlete populations.
How GLP-1s and TDEE interact
GLP-1 medications like Wegovy, Ozempic, and Zepbound work primarily by reducing your appetite and slowing gastric emptying, which makes you eat less and feel full faster. They don't directly increase your calorie burn — they decrease your intake.
So your TDEE stays roughly the same. What changes is how easy it is to eat in a deficit. People on Wegovy commonly report eating 600–1,000 fewer calories per day without trying, producing the 14.9% weight loss seen in the STEP-1 trial.
Quick targets
- 1 lb/week loss = 500-cal/day deficit from TDEE
- 1.5 lb/week loss = 750-cal/day deficit (aggressive)
- 2 lb/week loss = 1,000-cal/day deficit (only short-term, with provider oversight)
- Maintenance = eat your TDEE
Should you eat below your BMR?
On a GLP-1, many people accidentally eat below their BMR(basal metabolic rate — what your body burns at rest) because of suppressed appetite. Sustained intake below BMR can cause muscle loss, fatigue, and rebound. If your appetite is so suppressed that you can't hit your BMR, talk to your prescriber about a dose adjustment.
GLP-1 cost cheat sheet
Free PDF: every drug, every payment channel, every cost — so you can find the cheapest path to your weight-loss goal.