Calorie Calculator
Estimate your daily maintenance calories and a gentle deficit range.
Used in the formula, which is based on sex at birth.
Track every dose in the Nudge app
Log your shots, see your medication level, and follow every phase of your GLP-1 journey in one calm place.
How it works
How we estimate your calories
We use the Mifflin-St Jeor equation, one of the most accurate everyday estimates.
1
Resting metabolism
We estimate the calories your body burns at rest from your age, sex, height and weight.
2
Activity level
We multiply that by an activity factor to estimate your daily maintenance calories.
3
A gentle deficit
We suggest 250–500 calories below maintenance, never below 1,200 (women) or 1,500 (men).
Tips
Eating well on a GLP-1
Protein first
Prioritize protein at each meal to help protect muscle as you lose weight.
Don’t under-eat
Eating too little can cause fatigue, muscle loss and nutrient gaps.
Small, frequent meals
Smaller portions spread through the day can feel better if you get full fast.
Nutrient-dense choices
Vegetables, fruit, whole grains and lean proteins give more nutrition per bite.
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Nudge is owned and operated by Elys Health Technology Ltd.
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