Should You Be Counting Calories on a GLP-1? A Dietitian Weighs In

With interest in and use of GLP-1 medications growing each month, these drugs are a frequent topic of conversation and curiosity for many. A recent poll has shown 1 in 8 people in the US are taking or have taken a GLP-1 medication. 

With that popularity has come a myriad of questions about these drugs, and how to best support your body if you’re taking one. Given that, today our Registered Dietitian is breaking down whether or not you should count calories on a GLP-1. 

Should you count calories on a GLP-1?

There are benefits and drawbacks to these medications, which we discussed a bit here. One of the drawbacks can be nutrient deficiencies, since they reduce appetite, and may cause inadequate intake of nutrients like protein, fiber, and healthy fats. 

Which is why our answer might surprise you! We think you should count calories on a GLP-1, but to make sure you’re eating enough, not to control them. Since the risk of nutrient deficiencies is very real, logging your food ensures you’re eating enough protein, fiber, healthy fats, and micronutrients to help your body thrive.

Good tracking apps include Cronometer and MyFitnessPal, though there are many to choose from! 

How do I know how much to eat? 

To get a general idea, you can use a well-researched equation like Mifflin St. Jeor to calculate basic needs. You can find online calculators like this one, then input your sex, height, weight, age, and activity level to get an understanding of how many calories you need to maintain your weight, lose weight, or even gain weight. 

Aim to consume 100+ grams of protein per day, with carbohydrates and fat making up the rest of your macronutrient intake. And when in doubt, reach out to a trusted practitioner for support! 

What should I eat?

On a GLP-1, it’s most important to prioritize protein and fiber, since protein helps limit muscle loss when losing weight and fiber helps mitigate digestive symptoms. 

If you need a little help building balanced GLP-1 meals, we’ve got a dietitian-developed meal plan filled with high fiber, high protein meals. We also have a GLP-1 filter on the website to make things even easier, allowing you to mix-and-match meals and sides to meet your needs.