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Seven free tools.
Weight loss calculators: which one do you need first?
By the NexLife Medical Team · Medically reviewed by Adam Kennah, MD · Updated
Seven free tools: BMI first, then BMR and TDEE for the calories you burn, a calorie deficit target and protein. On a GLP-1, add dose units and instructions.
- BMI first: does a medicine’s BMI line apply?
- BMR, TDEE, deficit: what you burn, and a daily target
- On a GLP-1: protein first, and units from your vial label
Weight loss calculators at a glance: BMI, BMR, TDEE and more
- Medicine’s BMI line?
- BMI: 30 or more, or 27 or more with a weight-related condition
- Calories you burn?
- BMR at rest, TDEE with your activity
- What to eat?
- Deficit and protein, above a calorie floor
- Units to draw?
- Dosage: dose ÷ your vial’s mg per mL × 100
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Key takeaways
- Start with BMI. Zepbound and Wegovy are approved for adults with a BMI of 30 or more, or 27 or more with a weight-related condition.
- Then BMR and TDEE. BMR is what you burn at rest; TDEE multiplies it by an activity factor from 1.2 to 1.9.
- A deficit is an estimate. The 500-calories-a-day rule is a simplification: weight loss slows as you lose, so real progress is usually slower.
- Mind the floor. Under about 1,200 calories a day for women or 1,800 for men, nutrient needs get hard to meet (2025 joint advisory).
- Protein, per the same advisory: 1.2 to 1.6 g per kg a day has been proposed; on a GLP-1, 80 to 120 g.
- At NexLife, compounded tirzepatide is $139 a month on the 12-month plan, or $169 month to month, at every dose.
Seven free tools
Which weight loss calculator do you need?
The one that answers your question: BMI for the medicine line, BMR and TDEE for what you burn, a deficit and protein for what to eat, and two tools for a GLP-1.
BMI calculator
Do you meet the BMI line for Zepbound and Wegovy? Your height and weight give your BMI, its CDC category and the label check.
BMR calculator
How many calories do you burn at rest? Sex, age, height and weight give your BMR by the Mifflin-St Jeor equation.
TDEE calculator
How many calories keep your weight steady? Your BMR times an activity factor, with targets for about 1 and 2 lb a week.
Calorie deficit calculator
How many calories should you eat to reach your goal? A daily target at 0.5 to 2 lb a week, and the weeks the simple math gives.
Protein calculator
How much protein do you need? Grams a day and at each meal, to lose weight, to lose it on a GLP-1 or to stay where you are.
GLP-1 dosage calculator
How many units is your dose? The strength on your vial label and your prescribed dose give the units on a U-100 syringe.
GLP-1 medication instructions
What do you do next? Steps for a first dose, storing your vial, a missed dose, travel and used needles.
Step by step
Which weight loss calculator should you use first?
BMI, then BMR, TDEE, a calorie deficit and protein; on a GLP-1, the dosage calculator and instructions. BMR feeds TDEE, and TDEE feeds the deficit.
- Check your BMI. Weight in kilograms ÷ height in meters squared. It gives your CDC category and whether you meet the Zepbound and Wegovy line: 30 or more, or 27 or more with a condition.
- Find your BMR. Mifflin-St Jeor: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, then + 5 for men or − 161 for women. That’s what you burn at rest.
- Turn it into TDEE. Multiply your BMR by an activity factor: 1.2 if you’re sedentary, up to 1.9 for hard daily exercise or a physical job. That estimates what keeps your weight steady.
- Set a calorie deficit. About 500 calories a day under your TDEE for about 1 lb a week, by the simple rule. Stay above about 1,200 calories a day for women or 1,800 for men.
- Set your protein. During weight loss, 1.2 to 1.6 g per kg a day has been proposed. On a GLP-1, the 2025 joint advisory suggests 80 to 120 g a day, eaten first.
- On a GLP-1, check units and instructions. Units = your dose in mg ÷ your vial’s strength in mg per mL × 100. Your prescriber sets the dose; the instructions cover storage, missed doses, travel and needles.
The order above, top to bottom. Each calculator does its own math; your provider’s advice comes first.
One person, every calculator
How do weight loss calculators work together?
BMR feeds TDEE, and TDEE feeds the deficit: for a 40-year-old woman, 5 ft 7 in and 200 lb, that’s a BMR of 1,610, a TDEE of 2,495 and a target of 1,995 calories a day, with a BMI of 31.3.
| Calculator | What it shows | The math |
|---|---|---|
| BMI | 31.3: obesity (class 1), which meets the label line | 200 × 703 ÷ (67 × 67) = 31.3 |
| BMR | 1,610 calories a day at rest | 10 × 90.72 kg + 6.25 × 170.18 cm − 5 × 40 − 161 = 1,609.8 |
| TDEE | 2,495 calories a day to stay at her weight | 1,609.8 × 1.55 (moderate: 3 to 5 days a week) = 2,495.2 |
| Calorie deficit | 1,995 calories a day for about 1 lb a week, and 30 weeks to 170 lb by the simple math | 2,495.2 − 500 = 1,995.2; 30 lb ÷ 1 lb a week = 30 weeks |
| Protein | 109 to 145 g a day, or 27 to 36 g at each of 4 meals | 90.72 kg × 1.2 = 108.9 and × 1.6 = 145.2; each ÷ 4 meals = 27.2 and 36.3 |
These are the calculators’ starting values, so you can check the math yourself. Real progress is usually slower than the simple math, because weight loss slows as you lose.
Choose “Lose weight on a GLP-1” in the protein calculator and the 2025 joint advisory’s practical target comes first: 80 to 120 g a day, or 20 to 30 g at each of 4 meals, with strength training. The weight-based range, 109 to 145 g, comes after it.
Calories for weight loss
How many calories should you eat to lose weight?
About 500 a day below your TDEE for about 1 lb a week, by the simple rule, and not below about 1,200 calories a day for women or 1,800 for men.
| Pace | Below her TDEE | Daily target |
|---|---|---|
| 0.5 lb a week | 250 calories | 2,245 calories |
| 1 lb a week | 500 calories | 1,995 calories |
| 1.5 lb a week | 750 calories | 1,745 calories |
| 2 lb a week | 1,000 calories | 1,495 calories |
Every pace in the example stays above the 1,200-calorie floor. Below it, nutrient needs get hard to meet, a 2025 joint advisory says, so the TDEE and deficit calculators show a target under it only as “Below 1,200” (or “Below 1,800” for men), too low to plan on your own, and tell you to ask your provider.
The rule assumes about 3,500 calories a pound, and that’s a simplification. A 2011 Lancet analysis says it ignores how the body adapts as weight changes: by its estimate, each lasting change of 10 calories a day moves weight about 1 lb in the end, and half of that change takes about a year. So treat the target as a start and recheck as you lose. Your own numbers: the calorie deficit calculator.
How close they get
How accurate are weight loss calculators?
They give estimates, not measurements: useful starting points, each with known limits.
BMR
Mifflin-St Jeor was the most reliable equation in a 2005 systematic review, predicting resting metabolic rate within 10% of measured in more people, with or without obesity, than any other.
TDEE
The activity factors, 1.2 to 1.9, are conventional estimates, not a measurement of you. The National Cancer Institute lists the same pairing: Mifflin-St Jeor with a physical activity level.
Calorie deficit
The 500-calorie rule is a simplification. Weight loss slows as you lose, so real progress is usually slower than the simple math.
Protein
Weight-based targets of 1.2 to 1.6 g per kg have been proposed during weight loss; at higher body weights, they can overstate what you need.
BMI
The CDC calls BMI a screening measure and one potential health indicator, to consider with other factors. It doesn’t measure body fat directly.
Dose units
Only as good as the strength you enter. Concentrations may vary depending on the compounder, the FDA warns, so read the strength on your own vial’s label.
Mifflin-St Jeor itself came from 498 healthy adults aged 19 to 78, with and without obesity, whose resting energy was measured by indirect calorimetry. If your numbers and your progress don’t match, ask your provider.
On a GLP-1
Do weight loss calculators work on a GLP-1?
Yes, as estimates, with four things to keep in mind: what you burn, what you eat first, how low you go and the units in your syringe.
- Eating less isn’t a lower TDEE. A smaller appetite changes what you eat, not what the formulas say you burn. Your BMR and TDEE come down as your weight does, so recalculate as you lose.
- Protein first. The 2025 joint advisory suggests 80 to 120 g a day as a practical target, protein-rich foods first at meals, and strength training to protect muscle.
- Don’t under-eat. Below about 1,200 calories a day for women or 1,800 for men, it gets hard to get enough nutrients. Ask your provider before you eat that little.
- Units come from your label. The same dose is a different number of units at a different strength, so use the strength printed on your own vial. Your prescriber sets the dose.
The GLP-1 dosage calculator does the units math, and the medication instructions cover a first dose, storage, missed doses, travel and needles. Zepbound’s label pairs the medicine with a reduced-calorie diet and increased physical activity, and that’s where these calculators help.
In their words
What do the studies, the NIH and the FDA say about the math behind weight loss calculators?
The sources behind the formulas, in their own words.
Why the BMR, TDEE and deficit calculators start from Mifflin-St Jeor: a 2005 systematic review compared the equations with measured resting metabolic rate.
“The Mifflin-St Jeor equation is more likely than the other equations tested to estimate RMR to within 10% of that measured”
Frankenfield D, Roth-Yousey L, Compher C, Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review, J Am Diet Assoc, 2005
For a plan with a goal date, the NIH offers its own planner:
“The Body Weight Planner allows users to make personalized calorie and physical activity plans to reach a goal weight within a specific time period and to maintain it afterwards.”
National Institute of Diabetes and Digestive and Kidney Diseases (NIH), About the Body Weight Planner
The protein calculator’s weight-loss range comes from the 2025 joint advisory on nutrition with GLP-1 therapy:
“Higher targets, such as 1.2–1.6 g/kg/day, have also been proposed during active weight reduction.”
Mozaffarian D, et al., Nutritional priorities to support GLP-1 therapy for obesity: a joint Advisory, Obesity, 2025
And why the dosage calculator asks for the strength on your own label: the FDA’s 2024 alert on compounded semaglutide dosing errors.
“In these instances, patients administered five to 20 times more than the intended dose of semaglutide.”
U.S. Food and Drug Administration, FDA alerts health care providers, compounders and patients of dosing errors associated with compounded injectable semaglutide products, July 26, 2024
Vial math
How many units is your tirzepatide or semaglutide dose?
On a compounded vial, the units depend on its strength. Here are the label doses at example strengths, with the math to check your own.
Tirzepatide
| Dose | mL at 25 mg/mL | Units (U-100) | On the label |
|---|---|---|---|
| 2.5 mg | 0.1 mL | 10 units | Starting dose, for 4 weeks |
| 5 mg | 0.2 mL | 20 units | A maintenance dose |
| 7.5 mg | 0.3 mL | 30 units | A step up |
| 10 mg | 0.4 mL | 40 units | A maintenance dose |
| 12.5 mg | 0.5 mL | 50 units | A step up |
| 15 mg | 0.6 mL | 60 units | The maximum, and a maintenance dose |
The math: mL = dose ÷ strength (mg per mL), and units = mL × 100. At 25 mg/mL, 10 mg is 10 ÷ 25 = 0.4 mL, or 40 units.
Semaglutide
| Weeks | Weekly dose | At 2.5 mg/mL | At 5 mg/mL |
|---|---|---|---|
| 1 to 4 | 0.25 mg | 0.1 mL (10 units) | 0.05 mL (5 units) |
| 5 to 8 | 0.5 mg | 0.2 mL (20 units) | 0.1 mL (10 units) |
| 9 to 12 | 1 mg | 0.4 mL (40 units) | 0.2 mL (20 units) |
| 13 to 16 | 1.7 mg | 0.68 mL (68 units) | 0.34 mL (34 units) |
| 17 onward | 2.4 mg | 0.96 mL (96 units) | 0.48 mL (48 units) |
The math: mL = dose ÷ strength (mg per mL); units = mL × 100. At 2.5 mg/mL, 1 mg is 1 ÷ 2.5 = 0.4 mL, or 40 units. At 5 mg/mL, the same 1 mg is 0.2 mL, or 20 units.
25 mg per mL is an example only: it’s the strength of the 15 mg multi-dose vial on Zepbound’s label (15 mg per 0.6 mL). Read the strength on your own vial’s label; your provider sets your dose, in steps at least 4 weeks apart. Every step: the tirzepatide dosage chart. Both strengths are examples only. The same dose is a different number of units at a different strength, so read the strength on your own vial’s label. Your prescription sets your dose and schedule, which may differ from these label steps. Every step: the semaglutide dosage chart.
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Semaglutide
Weekly
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Weight loss calculator questions
Fair questions about NexLife
- Will my price go up with my dose?
- No. You pay the same at every dose.
- What if I’m not prescribed?
- You aren’t charged for medication.
- Can I cancel?
- Yes, by email. It takes effect 30 days after we receive it. Plans renew until you cancel; our cancellation policy has the details.
- Do I need insurance?
- No. Pay with an HSA or FSA card, or with Affirm, Klarna or Afterpay at checkout.
Which weight loss calculator should I use first?
Start with BMI, then BMR, TDEE, a calorie deficit and protein. BMI tells you where you are and whether a medicine’s BMI line applies; BMR and TDEE estimate what you burn; the deficit calculator sets a daily target; the protein calculator sets grams a day. On a GLP-1, add the dosage calculator and the instructions.
How many calories should I eat to lose weight?
Roughly 500 a day below your TDEE for about 1 lb a week, by the simple rule, but not below about 1,200 calories a day for women or 1,800 for men, where nutrient needs get hard to meet. For a moderately active 40-year-old woman, 5 feet 7 inches and 200 pounds, that’s about 1,995 a day.
What’s the difference between BMR and TDEE?
BMR is the calories your body burns at rest; TDEE adds your activity. The calculators multiply BMR by a conventional factor: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 active and 1.9 very active. At a BMR of 1,610, the moderate level gives about 2,495 calories a day.
How accurate are calorie calculators?
They’re estimates. The Mifflin-St Jeor equation they use was the most reliable in a 2005 review, predicting resting metabolic rate within 10% of measured in more people than any other equation. Activity factors are conventional estimates, and the 500-calorie rule is a simplification: weight loss slows as you lose.
How much protein do I need to lose weight?
During weight loss, 1.2 to 1.6 g per kilogram of body weight a day has been proposed; the adult RDA is 0.8 g per kg. On a GLP-1, a 2025 joint advisory suggests a practical 80 to 120 g a day, eaten first at meals. Have kidney disease? Ask your provider before you eat more protein.
Do calorie calculators work on a GLP-1?
Yes, as estimates. A smaller appetite changes what you eat, not what the formulas say you burn, and your BMR and TDEE fall as your weight does, so recalculate as you lose. Put protein first, add strength training, and stay above about 1,200 calories a day for women or 1,800 for men.
What BMI do you need for weight loss medication?
For Zepbound and Wegovy, a BMI of 30 or more, or 27 or more with at least one weight-related condition, such as high blood pressure, type 2 diabetes or high cholesterol, in adults. Compounded versions aren’t FDA-approved and have no label, so a licensed provider decides after reviewing your health history.
How do I work out my GLP-1 dose in units?
Divide your dose in mg by your vial’s strength in mg per mL to get mL, then multiply by 100 for units on a U-100 syringe. At an example strength of 25 mg per mL, 10 mg is 0.4 mL, or 40 units. Always use the strength on your own label; your prescriber sets the dose.
Why does weight loss slow down?
Because the body adapts as weight changes. A 2011 Lancet analysis estimates each lasting change of 10 calories a day moves weight about 1 lb in the end, with half of that change in about a year and 95% in about 3 years. The 3,500-calorie rule ignores that, so it overstates later progress.
How do I calculate my BMI?
Divide your weight in kilograms by your height in meters squared. In pounds and inches, the worked example above is 200 × 703 ÷ (67 × 67) = 31.3, for a 40-year-old woman, 5 ft 7 in and 200 lb: obesity (class 1). Zepbound and Wegovy’s line is 30 or more, or 27 or more with a condition.
How do I calculate my BMR?
Use the Mifflin-St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, then + 5 for men or − 161 for women. That’s what you burn at rest. For a 40-year-old woman, 5 ft 7 in and 200 lb, it comes to about 1,610 calories a day.
How long will it take to reach my goal weight?
By the simple rule, about 500 calories a day under your TDEE gives about 1 lb a week, so 30 lb would take about 30 weeks. Real progress is usually slower than the simple math, because weight loss slows as you lose.
Important safety information
Compounded tirzepatide and semaglutide are not FDA-approved, and the FDA hasn’t reviewed them for safety, effectiveness or quality. A provider prescribes them only when they offer a significant difference for you compared with an FDA-approved product. Both medicines may cause thyroid tumors, including cancer: don’t use either if you or a family member has had medullary thyroid carcinoma (MTC) or multiple endocrine neoplasia syndrome type 2 (MEN 2).
Read the full safety information
In studies with rodents, both medicines caused thyroid tumors; it isn’t known whether they cause them in people. Tell your provider if you notice a lump or swelling in your neck, hoarseness, trouble swallowing or shortness of breath. Serious side effects can include inflammation of the pancreas (pancreatitis), gallbladder problems, low blood sugar (especially with insulin or sulfonylureas), kidney problems from dehydration, severe stomach problems, serious allergic reactions, vision changes in people with type 2 diabetes, and a faster heart rate. Tell your care team before any surgery or procedure that uses anesthesia or deep sedation. Don’t combine either medicine with other
Tirzepatide can make birth control pills less effective: switch to a non-oral method, or add a barrier method such as condoms, for 4 weeks after you start and for 4 weeks after each dose increase. Both medicines may harm an unborn baby. Semaglutide should be stopped at least 2 months before a planned pregnancy. Tell your provider right away if you’re pregnant, planning to be, or breastfeeding.
This is a summary, not the complete safety information. Read the full Prescribing Information for FDA-approved tirzepatide (Zepbound) and semaglutide (Wegovy), and talk with your provider. You can report side effects to the FDA at
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Who wrote and medically reviewed this page?
Leads the NexLife Medical Team, which writes and medically reviews NexLife’s guides, including this one.
Checked every formula and the worked example against its source: Mifflin-St Jeor (1990), the 2005 Frankenfield review, Hall’s 2011 Lancet analysis, the 2025 joint advisory, the CDC and the FDA.
- Every fact, sourced. Each price and rule links to the page it comes from.
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Sources
- Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247.
- Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. J Am Diet Assoc. 2005;105(5):775-789.
- National Cancer Institute. ADOPT: resting energy expenditure and physical activity level. Mifflin-St Jeor with a physical activity level, for total energy expenditure.
- Hall KD, Sacks G, Chandramohan D, et al. Quantification of the effect of energy imbalance on bodyweight. Lancet. 2011;378(9793):826-837.
- National Institute of Diabetes and Digestive and Kidney Diseases (NIH). Body Weight Planner. Read November 3, 2026.
- Mozaffarian D, Agarwal M, Aggarwal M, et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint Advisory. Obesity (Silver Spring). 2025;33(8):1475-1503.
- Institute of Medicine (National Academies). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. 2005; the protein RDA of 0.8 g per kg.
- Centers for Disease Control and Prevention. Adult BMI Categories. Last reviewed March 19, 2024; read November 3, 2026.
- Centers for Disease Control and Prevention. BMI frequently asked questions. The BMI formula.
- U.S. Food and Drug Administration. FDA approves new medication for chronic weight management. Zepbound’s approval, November 8, 2023.
- Eli Lilly and Company. Zepbound (tirzepatide) prescribing information. Revised August 2026.
- Eli Lilly and Company, via Drugs@FDA. Zepbound (tirzepatide) prescribing information, revised February 2026 (FDA’s copy). The 15 mg multi-dose vial behind the 25 mg per mL example.
- Novo Nordisk. Wegovy (semaglutide) prescribing information. Revised June 2026.
- U.S. Food and Drug Administration. FDA alerts health care providers, compounders and patients of dosing errors associated with compounded injectable semaglutide products. July 26, 2024.
- NexLife. Compounded tirzepatide plans.
- NexLife. Compounded semaglutide plans.
- LegitScript. LegitScript certification record for NexLife.us.
- Ro: weight loss program pricing. Checked November 1, 2026.
- Hims: Zepbound KwikPen. Checked November 1, 2026.
- Hims: Wegovy pill and pen, with membership. Checked November 1, 2026.
- Mochi Health: FAQs (membership and medication prices). Checked November 1, 2026.
- Embody: compounded tirzepatide, one-month supply. Checked November 1, 2026.
- Embody: compounded semaglutide, one-month supply. Checked November 1, 2026.