Free tool
Maintenance calorie calculator for after a weight-loss jab
Your maintenance calories are roughly what keeps your weight steady. Most adults need somewhere between about 1,600 and 2,800 calories a day, depending on size, age, sex and activity. Work out your own estimate below; it takes a minute and nothing is saved.
Why maintenance matters after a GLP-1
Medicines like Mounjaro (tirzepatide) and Wegovy (semaglutide) quieten appetite. As they leave your body after your last dose, hunger usually comes back over a few weeks. Your body is also smaller than when you started, so it needs less food to stay where it is.
Knowing your rough maintenance number helps you spot the gap between the old normal and the new one, before it shows on the scales. Read more about appetite after stopping and weight after stopping.
How the calculator works
It estimates the energy your body uses at rest with the Mifflin-St Jeor equation, then multiplies it by a standard factor for how active you are. It shows a range of 10% either side, because no equation knows your body exactly.
It never suggests eating less than maintenance. Whether to lose more weight is a conversation for your GP or prescriber.
Using the number without counting everything
- Protein first. About 25 to 30 g at each meal keeps you fuller and helps protect muscle. See protein after a GLP-1.
- Regular meals. A rough daily rhythm makes hunger easier to predict.
- Strength twice a week. Muscle helps your body hold steady. See strength training after a GLP-1.
- Watch the trend, not the day. A 7-day average weight shows whether your intake is about right.
Common questions
How many calories should I eat after stopping Mounjaro or Wegovy?
Roughly your maintenance calories: the amount that keeps your weight about where it is. This calculator estimates it from your age, height, weight and activity. Treat it as a starting point, and watch your 7-day average weight for a few weeks to see whether it's right for you.
Why is my maintenance lower than before I lost weight?
A smaller body uses less energy, both at rest and when moving. That's why eating the way you did before the jab tends to bring weight back. It isn't a lack of effort; it's physics and biology.
Do I need to count calories?
No. Many people never count. Knowing a rough number can help you judge portions, but protein at each meal, regular meals, plenty of fibre and two strength sessions a week do most of the work.
Is this calculator accurate?
It uses the Mifflin-St Jeor equation, one of the most widely used, but any equation can be around 10% out for one person. That's why it shows a range. Your weight trend over a few weeks is the real test.
More free tools
- Weight regain after stopping: what the trials show for you: The trial averages for regain after stopping, applied to your numbers.
Sources
- Mifflin et al. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 1990
- British Dietetic Association: Medications for obesity, a guide to eating and living well (NICE-hosted resource)
- The Obesity Society and partners: nutritional priorities to support GLP-1 therapy (joint advisory, 2025)
- NHS: physical activity guidelines for adults aged 19 to 64
- Beat, the UK's eating disorder charity
This tool gives general information, not medical advice, and its numbers are estimates. Steadie never gives advice about medication, doses or stopping treatment: talk to your prescriber, GP or pharmacist about those. Read how we write in our editorial policy.