How Many Calories Should I Eat On Semaglutide

How many calories should i eat on semaglutide depends on your maintenance energy and goals. For most adults, a safe start is maintenance minus 15 to 20 percent. That usually supports a weekly loss near 0.5 to 1 percent while preserving energy. Set protein first at 1.2 to 1.6 grams per kilogram and spread across three or four meals. Convert the remaining calories into measured portions that fit your day. Protect lean mass and total burn with two or three strength sessions and a daily step floor. Avoid fixed 1,200 calorie plans unless your maintenance is very low and you have clinical supervision. Adjust by about 100 calories only after two steady weeks and after verifying steps, protein, sleep, and logs. Measure progress with seven day weight averages, simple strength markers, and consistent conditions. Starting Calories On Semaglutide Start with a range, not a single number. The goal is steady fat loss with stable energy. A practical starting point uses maintenance minus fifteen to twenty percent. This protects training quality and mood. It also reduces early plateaus from aggressive cuts. Use a two number band for daily flexibility. Average your intake across the week. How many calories should I eat on semaglutide is best answered by this approach. Recheck the range after two consistent weeks. Set Your Range From Maintenance Estimate maintenance with simple activity multipliers. Under five thousand steps uses twelve calories per pound. Five to eight thousand steps uses thirteen calories per pound. Eight to ten thousand steps uses fourteen calories per pound. Above ten thousand steps or regular training uses fifteen to sixteen. Multiply your current weight to get maintenance. Subtract fifteen to twenty percent for the target. Create a low day and high day within that target. Use the low day on lower appetite days. Use the high day around training or busier days. Track weekly averages, not perfect daily matches. Pick A Safe Weekly Loss Rate Choose a weekly loss near one percent or less. Older adults do better near one half percent. People with low training history also benefit from slower rates. Heavy lifters should prefer slower rates to protect strength. Adjust calories only after two stable weeks. Reduce by one hundred calories if loss is below target. Increase by one hundred calories if loss is too fast. Confirm steps and protein before each change. Keep sleep and hydration steady when evaluating trends. Reassess the plan after every five percent body weight change. Calculate Your Calories The question how many calories should i eat on semaglutide needs a precise method. Start by estimating maintenance, then create a modest deficit. Use real behavior, not guesses, to set each input. Recheck your math after two stable weeks of logs. Estimate Maintenance From Weight Height Age Activity Begin with resting metabolic rate using Mifflin St Jeor. For men, multiply weight in kilograms by ten, add 6.25 times height in centimeters, subtract five times age, then add five. For women, multiply weight in kilograms by ten, add 6.25 times height in centimeters, subtract five times age, then subtract 161. Convert pounds to kilograms by dividing by 2.205. Convert inches to centimeters by multiplying by 2.54. Next, apply an activity factor that reflects your week. Choose 1.3 for light movement and few training sessions. Pick 1.45 for regular walking with some training. Select 1.6 for frequent training and high step counts. Multiply resting rate by the factor to get maintenance. Confirm the estimate with wearables and two weeks of intake logs. Convert The Deficit Into Daily Meals Create a modest calorie gap that preserves energy and training. Turn the target into meals by setting protein first. Most adults do well at 1.2 to 1.6 grams per kilogram. Split protein evenly across three or four eating windows. Build each plate around a complete protein source. Add vegetables and slow carbohydrates for steady energy. Include healthy fats for flavor and satiety. Place one meal within several hours after training for recovery. Use a small protein snack when appetite is low. Verify portions with a scale for one learning week. Then use consistent plate visuals for daily accuracy. Compare weekly calorie averages to your target and adjust gently. Protein Before Calories Protein sets the floor for safe progress on this therapy. It preserves lean tissue while calories trend lower. It also steadies appetite and supports recovery between sessions. Protein has a higher digestion cost than other nutrients. That cost contributes modestly to daily energy use. Set protein first, then place calories around it. This sequence simplifies how many calories should i eat on semaglutide. It also reduces plateaus from aggressive early cuts. Daily Protein Per Kilogram Most adults do well at 1.2 to 1.6 grams per kilogram. Older adults and frequent lifters often need 1.6 to 2.0 grams. Use goal or adjusted weight when body fat is high. Convert pounds to kilograms by dividing by 2.205. An 80 kilogram person targets 96 to 128 grams daily. A 70 kilogram person targets 84 to 112 grams daily. Recalculate after every five percent body weight change. Ask your clinician first if you have kidney disease. Each meal should deliver a practical leucine threshold. That usually means two to three grams leucine per meal. Distribute Protein Across Meals Spread protein across three or four eating windows. Aim for 25 to 35 grams at each main meal. Include breakfast so the first signal is not missed. Place one protein rich meal within three hours after training. A small pre sleep serving can support overnight repair. Choose solid proteins when chewing feels comfortable. Solid foods often increase fullness and meal satisfaction. On low appetite days, use softer protein textures. Examples include yogurt, cottage cheese, and tender fish. Combine plant sources to cover essential amino acids. Pair protein with produce and slow carbohydrates for comfort. Track digestion, energy, and performance to refine timing. Is 1,200 Calories Enough How many calories should i eat on semaglutide is not answered by 1,200 for most adults. Whether 1,200 is enough