Free Nutrition Tools & Calculators
Understanding your metabolism and nutrition needs should not be complicated. Every tool below is free, instant, and built around real metabolic science.
Tools Built for GLP-1 Medication Users
Ozempic, Wegovy, Mounjaro, and Zepbound suppress appetite so effectively that most users eat far less than their body needs. These tools ensure you are fuelling correctly — protecting muscle, hitting protein targets, and avoiding the nutritional gaps that cause most side effects.
GLP-1 Meal Planner — 7-Day Personalised Plan
Answer 8 questions and get a complete 7-day meal plan built around your protein target, calorie goal, medication, and current side effects. No generic templates — every plan is calculated from your body weight and adjusted for your symptoms.
- Protein and calorie targets calculated automatically from your body weight and activity level
- Side effect filtering — nausea, constipation, fatigue, low appetite, acid reflux
- Auto-generated shopping list categorised by food group
- Meal prep guide with Sunday batch cook session and mid-week refresh
- Weekly nutrition summary with protein progress bar chart
- Injection day guidance — which meals to lean on 24–48 hours post-injection
- Print-ready — clean PDF output with no interface chrome
Works for Ozempic, Wegovy, Mounjaro, and Zepbound. Supports omnivore, pescatarian, vegetarian, and dairy-free preferences.
Open Meal Planner →GLP-1 Protein Calculator
Many people using GLP-1 medications eat far less protein than their body needs — because appetite suppression reduces total food intake without protecting protein intake. This calculator estimates your daily protein target based on body weight and medication to prevent muscle loss during rapid weight reduction.
- Personalised to Ozempic, Wegovy, Mounjaro, and Zepbound
- Calculates lean body mass-based protein target
- Flags muscle loss risk if current intake is too low
GLP-1 Progress Tracker
A dedicated weekly tracker for GLP-1 medication users. Log your weight, daily protein, calories, hydration, and injection schedule in one place. Visualise your weight loss trend, track your 12-week injection grid, and get smart insights when your protein or calorie intake falls below target.
- Weight chart with trend line across your full journey
- 12-week injection dose grid — Ozempic, Wegovy, Mounjaro, Zepbound
- Daily log with protein, calorie, and hydration targets
- Persistent storage — data saves between sessions
Protein & Muscle Preservation
Protein is the single most important nutritional variable for anyone trying to lose fat while protecting lean mass. These tools help you understand exactly how much you need and why.
Protein Intake Calculator
The Protein Intake Calculator estimates how much protein your body needs each day based on body weight and activity level. Protein is one of the most important factors for preserving lean muscle during fat loss — and most people significantly underestimate how much they need.
- Personalised to your body weight and activity level
- Based on the ISSN evidence-based protein position stand
- Supports muscle maintenance, healthy weight loss, and metabolic health
- Provides a practical daily gram target — not a vague range
Most people eating in a calorie deficit consume 40–60% less protein than they need. The gap is even larger on GLP-1 medications where appetite suppression reduces total food volume.
Read the Protein Guide →Calorie & Metabolic Calculators
Most calorie calculators give you a single number without accounting for how your metabolism actually responds during fat loss. These tools go further.
Smart Calorie Calculator — Adjusts for Metabolism
Not all calorie calculators are built the same. Most tools give you a single number — but ignore how your metabolism actually responds during fat loss. This calculator estimates your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE), then adjusts your calorie target based on real-world fat loss conditions including the risk of metabolic adaptation.
Instead of pushing you toward the lowest possible calories, it provides a sustainable range designed to help you lose fat without stalling progress, losing muscle, or feeling constantly drained.
- BMR calculated using the Mifflin-St Jeor formula
- TDEE adjusted for your specific activity level
- Accounts for metabolic adaptation during prolonged deficit
- Provides a sustainable range — not just a single number
If you have ever felt stuck despite eating less, metabolic adaptation is likely the reason. This tool helps you understand exactly what is happening and what to do about it.
Read the Adaptation Guide →GLP-1 Medication Comparison Guide
Not a calculator, but one of the most-referenced tools on the site. A complete side-by-side comparison of Ozempic, Wegovy, and Mounjaro — active ingredients, approvals, weight loss results, and how to choose.
Ozempic vs Wegovy vs Mounjaro — What’s the Difference?
Ozempic and Wegovy are the same drug at different doses for different conditions. Mounjaro is a different drug entirely — a dual GIP and GLP-1 receptor agonist that activates two hunger-suppressing pathways instead of one. Understanding the difference matters for setting realistic expectations, managing side effects, and structuring nutrition correctly for your specific medication.
- Active ingredients, mechanisms, and FDA approvals explained clearly
- Weight loss results from clinical trials including the SURMOUNT-5 head-to-head study
- Full side-by-side comparison table — 10 key attributes
- Decision guide — which medication suits which situation
- Interactive infographic for easy sharing
- FAQ schema — 6 common questions answered
More Tools In Development
The Fueled Framework tool library is expanding. These four tools are in development and will be added to this page as they go live.
GLP-1 Weight Loss Timeline Calculator
Estimate your expected weight loss timeline based on your starting weight, medication, and dose — with realistic monthly projections.
GLP-1 Plateau Diagnostic Tool
Answer 10 questions about your current routine and get a personalised diagnosis of why your weight loss has stalled — and what to do about it.
Metabolic Health Score Calculator
Estimate your metabolic health across five key biomarkers and get a personalised score with priority action steps.
Protein Distribution Planner
Calculate how to split your daily protein target optimally across meals for maximum muscle protein synthesis throughout the day.
Built on Metabolic Science
Every tool on this page is built on the same principle — that understanding your metabolism and nutrition needs should not require a nutrition degree. The numbers matter. These tools make them accessible.
Personalised to you
Every tool calculates from your actual inputs — body weight, activity level, medication, and symptoms — not generic population averages. The result is a number you can actually use.
Evidence-based
Protein targets are based on the ISSN position stand. Calorie calculations use Mifflin-St Jeor. Weight loss data comes from peer-reviewed clinical trials including SURMOUNT-5 and STEP 1.
Connected to the full system
Every tool links to the relevant Fueled Framework guides — so the number you get from a calculator connects directly to the nutritional strategy that makes it work in practice.
Go Deeper with the Full Guides
The tools give you a number. These guides explain the science behind it — and what to do with it.
GLP-1 Diet Plan for Maximum Weight Loss
The complete nutrition protocol for GLP-1 medication users — what to eat, when to eat, and how much.
ProteinHow Much Protein Do You Need on GLP-1?
The research behind the protein targets in the GLP-1 Protein Calculator — and why the number is higher than most people expect.
MuscleHow to Prevent Muscle Loss on GLP-1
Why 30–40% of GLP-1 weight loss comes from muscle without structured nutrition — and the exact protocol to prevent it.
MetabolicWhat Is Metabolic Adaptation?
How your metabolism slows in response to calorie restriction — and what the Calorie Calculator accounts for that others ignore.
Food ListBest High-Protein Foods on GLP-1
The specific foods that deliver the highest protein per portion — ranked and explained for GLP-1 medication users.
PillarGLP-1 Optimization Hub
Every nutrition guide for GLP-1 users in one place — from getting started to managing side effects and breaking plateaus.