If you’re on a GLP-1 and trying to lose weight, you’ve probably heard the statistic that up to 40 percent of the weight lost is lean mass. And that sounds scary if you immediately think of muscle when you hear…
Share a bit about where you are so I can meet you there with the right kind of training support.
(Find out in less than 1 minute!)
Answer a few quick questions about how your body feels and how you like to exercise. This will help you see if The Remedy Method, which blends corrective exercise, Pilates-style control, and strength training for women on GLP-1 medications, is a good fit for you.
A quick check-in on your last meal and today’s patterns so you can see what your body might be asking for next.
Use this tool to look at your Body Mass Index (BMI) and waist size.
BMI compares your height and weight to estimate general body size. It does not measure fat or muscle and cannot show how your body is changing with strength training or GLP-1 use. It is simply a numerical estimate.
Waist size provides additional information because abdominal fat is more closely linked to metabolic risk than fat stored in other areas. Measuring the waist gives a better idea of where the body is holding weight.
Both BMI and waist size can change quickly when someone starts a GLP-1. Muscle, water, and fat often shift at different rates, so these numbers work best as general reference points rather than something to obsess over.
This tool gives you a simple snapshot you can use for your own self-awareness or just to know before doctor’s appointments. It’s one of several things to pay attention to, along with movement quality, strength levels, recovery, and daily well-being.
Waist size is optional. The tool will still calculate your BMI if you skip that section.
BMI Categories:
Unit of measure
Sex
Age (years)
Height (feet)
Height (inches)
Weight (pounds)
Waist circumference (inches, optional)
This tool is for education only. It cannot diagnose medical conditions. If you have new symptoms or health concerns, talk with your medical team for guidance. For adults only. BMI is one data point and does not reflect muscle, body composition changes on GLP-1s, or overall health.
Answer these questions about how your body feels today. This tool helps you find a safe starting point for key movement patterns if you are using GLP-1 medications or coming back to exercise after weight loss. The goal is to match your body to the right level of support, not to push through pain or fear.
1. How do your knees feel when you walk, use stairs, or stand up from a chair?
2. How does your low back feel today?
3. How steady do you feel on your feet?
4. Can you safely get down to the floor and back up on your own?
5. Any foot or ankle pain when you walk or stand?
6. Right now, how confident do you feel about moving your body?
This tool is for education only. It cannot diagnose injuries. If you have strong pain, falls, or new symptoms, talk with your health care team before starting or changing your exercise plan.
Many women notice changes in balance, coordination, and strength as they lose weight. This tool helps you choose movements that feel supportive instead of stressful, so you can build confidence and avoid overloading joints or overworking muscles that are still adjusting.
1. Have you eaten a small meal or snack in the last 2 to 3 hours?
2. How is your stomach right now?
3. How is your energy right now on a scale from 1 to 10?
4. Have you felt dizzy, faint, or lightheaded when you stand up today?
5. Any new sharp pain, chest tightness, or trouble breathing since your last workout?
This tool is for education only and does not replace medical advice. If you ever feel unsure, choose rest and contact your health care team.
Enter your daily calorie target and choose your goal. This tool shows you how to divide your required calories into protein, fats, and carbohydrates. This breakdown is called a macro split, and it helps you understand where your energy is coming from each day.
For women on GLP-1 medications or in active weight loss, a balanced macro split can make eating feel easier. It helps you stay fueled, support muscle, and avoid the big highs and lows that can happen when appetite is low.
Most people feel their best with higher protein, moderate fats, and enough carbohydrates to support energy and recovery. A common place to start is around 30 percent protein, 30 percent fats, and 40 percent carbohydrates, though your personal needs may shift based on your appetite, training, and how your body feels.
About the protein number: The protein number shown here may be higher or lower than the number from the daily protein calculator. That is expected.
This tool uses a percentage of your calories, while the protein calculator uses your body weight to set a muscle-protective minimum.
How to use both together: Follow the protein calculator for your daily minimum.
If this macro calculator shows a higher protein number and it feels doable, you can aim for it. If not, stick to your minimum and adjust carbs and fats around it.
You can use your TDEE number from the TDEE calculator or enter any calorie target your medical
team or coach has given you.
Use my TDEE Calculation
Protein: 0 g per day
Fat: 0 g per day
Carbs: 0 g per day
These macro splits are set for people using GLP-1 medications or going through weight loss. Protein is higher to help protect lean muscle and support fullness. Fats are set at a steady level to support hormones and absorption of vitamins. Carbohydrates stay high enough to support energy and movement. This is a starting point, not a prescription. Your medical team may adjust your needs based on your health, labs, and medication plan.
Enter your weight and choose how often you strength train. The calculator will give you a daily protein range in grams. This range helps support muscle strength, recovery, and overall health.
The RDA (Recommended Dietary Allowance) for protein is 0.8 grams per kilogram of body weight. That amount is the minimum needed for basic health, not for muscle protection or strength training.
People may need more than the RDA when they are:
Because these situations increase your protein needs, this calculator uses 1.2 grams per kilogram as the starting point. This level is better for maintaining lean muscle, especially during weight loss.
NOTE: This number is based on your body weight, which makes it the best baseline for protecting muscle during weight loss or while using GLP-1 medications. Treat this as your daily minimum.
If the macro calculator shows a higher protein number, you can aim for it if it feels realistic with your appetite. If not, stay with this minimum and adjust carbs and fats around it.
Recommended range:
0 to 0 grams per day
This range is an estimate based on body weight and strength training level. It is a guide, not a strict rule. Your medical team may adjust your protein needs, especially while you are on GLP-1 medication.
Fill in your details to find your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR).
Your TDEE is the total amount of energy your body uses in a full day. This includes everything. Your workouts, walking, cleaning, daily movement, shifting posture, fidgeting, and even the energy it takes to digest your food.
Part of your TDEE is your BMR. Your BMR is the energy your body needs for basic life functions like breathing, circulating blood, maintaining organs, and keeping your body temperature stable. This is what your body would use even if you stayed in bed all day.
Understanding both numbers is helpful if you are on a GLP-1 or working on your health. Appetite can drop quickly, which makes it easy to undereat without noticing. Knowing your TDEE and BMR shows you how much fuel your body actually needs so you can keep your energy up, protect muscle, and support safe and steady fat loss.
You can choose from three formulas to calculate these numbers. Mifflin-St. Jeor and Harris-Benedict use height, weight, age, and sex. Katch-McArdle uses body fat percentage if you know it. They use slightly different math equations, but they all estimate the same thing. Mifflin-St. Jeor is generally the most accurate for most people.
BMR: 0 kcal per day
TDEE: 0 kcal per day
These are estimates. Calculators may read low for people with more muscle and may not work well for people living with obesity. Use as a guide, not an exact number.
Form-focused. Emotionally aware. Personalized support from the comfort of your home.
Private, 1:1 via Zoom
Flexible plan.
Flexible plan.
