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A 500-calorie deficit is the standard starting point for sustainable loss. We apply that to your TDEE, then enforce a sex-specific minimum floor so you don't under-eat on a GLP-1.
Daily target on GLP-1
A 500-calorie deficit from your TDEE, with a safe minimum floor applied.
We compute BMR using the Mifflin-St Jeor equation:
Male: BMR = 10·kg + 6.25·cm − 5·age + 5
Female: BMR = 10·kg + 6.25·cm − 5·age − 161
TDEE = BMR × activity multiplier. Target = TDEE − 500, with floors of 1,200 kcal/day for women and 1,500 kcal/day for men (NIH guidance for medically supervised weight loss).
Calorie needs vary. On a GLP-1 your hunger cues are unreliable; work with a registered dietitian if you struggle to meet your target.