A free calculator for anyone on Ozempic, Wegovy, Mounjaro or Zepbound: calories, protein, fat, carbs, fibre and water, adjusted for your medication, your dose and, if you have one, your cycle.
A few more questions, then your calories, protein, carbs and fat, and three days of food built to them. Free, no email, nothing stored.
Your appetite is already small, so the job is getting enough of the right things in. What to eat, how to build a meal you can finish, a three day example plan with its shopping list, and what to do on the days symptoms take over.
Standard calorie calculators were built for bodies that are not on a GLP-1. They hand you a target and quietly assume your appetite will rise to meet it. Your medication is doing the opposite, which is how a number ends up being both out of reach and no help at all.
Your medication and your dose decide how much food a day realistically holds, and most calculators quietly assume your appetite will rise to meet their number. This one works out the smaller, truer figure and builds the day inside it, protein first, so what you are handed is three days of real meals rather than a target to fall short of.
The weight that comes off on a GLP-1 is not all fat. Protein is the lever that keeps muscle on you while the scale moves, and it matters most in the weeks you are eating far less than usual. foodose sets your protein floor first and builds the rest of the day around it.
Behind the calculator sits a growing library of cited research and news on GLP-1 medications, nutrition, muscle and the questions women in particular are rarely answered on. The reasoning the engine uses can be traced back to sources you can open and read. Nothing here asks you to take our word for it.
Tarragon chicken, lemon-ricotta pancakes, a proper turkey burger. Find something familiar, something new and the instructions to make it.
Tender chicken in a creamy white bean sauce with fresh tarragon.
About 30 min · 375 kcal · 43 g protein per serving
One pan
Tender ricotta pancakes with warm blueberries and the fragrance of fresh lemon.
About 25 min · 415 kcal · 22 g protein per serving
Vegetarian
A tender turkey burger with roasted pepper sauce and oven wedges.
About 50 min · 595 kcal · 40 g protein per serving
One letter, two words. The d ends food and begins dose. Those are the two halves of life on a GLP-1, and neither one makes sense without the other.
Less saliva, more acid reflux, occasional vomiting and a smaller diet all reach your mouth before they reach anywhere else. What the periodontal research suggests about these medicines, what the side effects do to enamel, and the small routine that prevents most of the damage.
A randomised trial measured something most obesity trials never touch: whether people could walk further afterwards. In peripheral artery disease with type 2 diabetes, semaglutide improved maximum walking distance by 13% over placebo. What that means, who it applies to, and why leg pain when you walk is worth naming.
The medicine does not only make you eat less. It changes which foods you want, how far into a meal you get, and the balance of what ends up on the plate. What the feeding studies measured, why fat and sweet things lose their pull first, and what to do about the protein that quietly goes with them.
Most calculators hand you a number and leave. foodose gives you the number, then turns it into three days of actual meals, portioned to the appetite your medication has left you, and a PDF you can take to the shop or to your prescriber. Free, no sign-up, nothing stored.
Build my GLP-1 diet