How Many Calories Should You Eat on Wegovy

Most adults on Wegovy naturally eat between 1,200 and 1,500 calories a day once the medication reduces appetite, though the right number depends on your size, activity and dose. The goal is a moderate deficit that protects muscle, not the lowest number you can survive on.

Wegovy works by quieting hunger signals, so for many people calorie intake drops on its own. That is exactly why tracking matters more, not less. When you barely feel like eating, it is easy to slide under 1,000 calories without noticing, which leaves you tired, loses muscle and makes the weight harder to keep off later.

A practical way to find your range is to start from your maintenance calories, the amount that keeps your weight steady, and subtract 500 to 750 per day for steady loss of about half a kilo a week. If you do not know your maintenance number, a rough estimate is your body weight in pounds times 13 to 15 for a lightly active adult, then trim from there.

Protein should take priority inside whatever calorie budget you land on. Aim for 80 to 120 grams a day depending on your weight, because GLP-1 medications can cause muscle loss alongside fat loss if protein stays low. Fill the rest with vegetables, fruit, whole grains and enough fat to stay satisfied, and treat ultra-processed snacks as occasional rather than default.

Watch for signs you have cut too far. Constant cold, hair shedding, dizziness, poor sleep and stalled energy usually mean too few calories rather than too few carbs. If you see those, add 150 to 200 calories of protein and whole food and reassess after a week. Slow and sustainable beats fast and miserable, especially since you may be on Wegovy for a long time.

Counting calories on a tiny appetite is fiddly, which is why most people give up. Mello fixes that by letting you photograph a meal and get calories and protein instantly, flagging whether a plate fits your deficit with a GLP-1 friendly score, and logging your dose so you can see how appetite shifts after each injection. Download Mello to find your calorie sweet spot on Wegovy without the spreadsheet.