Nutrition calculator
Protein-first targets for GLP-1 users. Anchors protein to body weight, fixes fat at 25% of calories, and lets carbs fill the rest — the split that preserves muscle while appetite is suppressed.
Target
1,760 kcal/day
Protein
144g
576 kcal · 33% of total
Carbs
186g
744 kcal · 42% of total
Fat
49g
441 kcal · 25% of total
Why protein-first on a GLP-1
Semaglutide/tirzepatide suppress appetite by 20-30%. Hitting protein first preserves lean mass and stabilizes hunger between doses. Track in MyFitnessPal, Cronometer, or any food log; weigh foods raw for accuracy.