Post-GLP-1 Weight Maintenance Calculator
Predict your weight regain risk and get a personalized maintenance plan after stopping Ozempic, Wegovy, or Mounjaro
Your Maintenance Plan
Projected Weight Without Intervention
Your Weight Maintenance Checklist
Understanding Weight Maintenance After GLP-1 Medications
GLP-1 receptor agonists such as semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) produce significant weight loss by suppressing appetite and slowing gastric emptying. However, these medications do not permanently reset your body's weight set point. Research from the STEP 1 trial extension and the SURMOUNT-4 trial consistently shows that when patients discontinue GLP-1 therapy, weight regain begins rapidly. On average, patients regain approximately two-thirds of their lost weight within 12 months of stopping, at a rate of roughly 0.8 kilograms per month. This occurs because the hormonal appetite suppression provided by the medication ceases, and the body's metabolic adaptations to weight loss -- reduced resting metabolic rate, increased hunger hormones like ghrelin, and decreased satiety signaling -- drive caloric intake back upward.
Maintenance calories after GLP-1 discontinuation are substantially lower than most people expect. Because significant weight loss triggers metabolic adaptation (sometimes called adaptive thermogenesis), your resting metabolic rate may be 100-300 calories per day lower than predicted for someone who was never overweight. This means a person who lost 30 pounds on Ozempic and now weighs 170 pounds may need 200 fewer daily calories to maintain that weight compared to someone who has always weighed 170 pounds. Calculating your accurate total daily energy expenditure (TDEE) at your new weight and monitoring it over time is therefore essential. Calorie tracking, even if only periodic, combined with weekly weigh-ins gives you the feedback loop needed to catch regain early before it accelerates.
Protein intake is arguably the single most important nutritional factor for weight maintenance after GLP-1 therapy. Studies recommend consuming 1.2 to 1.5 grams of protein per kilogram of body weight daily (approximately 0.55 to 0.68 grams per pound). High protein intake serves multiple purposes: it preserves lean muscle mass, which supports a higher basal metabolic rate; it promotes satiety through peptide YY and cholecystokinin signaling, partially compensating for the lost GLP-1 effect; and it has a higher thermic effect of feeding compared to carbohydrates or fats, meaning your body burns more calories simply digesting protein. Pairing adequate protein with resistance training at least two to three times per week creates a synergistic effect that is strongly protective against regain.
Behavioral and psychological strategies are equally critical for long-term success. Research published in Obesity Reviews shows that patients who combined structured behavioral therapy with their medication transition had 40% less regain at 18 months compared to those who stopped medication without support. Practical strategies include setting a weight-range alarm (intervening if your weight rises more than 3 to 5 pounds above your maintenance target), building meal-prep habits that survived the medication transition, maintaining sleep hygiene (poor sleep increases ghrelin and reduces leptin), and joining a support group or working with a health coach. Some patients and their doctors may also consider cycling GLP-1 therapy or using a lower maintenance dose to prevent full regain, a strategy increasingly supported by emerging clinical evidence.
How to Use This Calculator
- Enter the total amount of weight you lost while on your GLP-1 medication (Ozempic, Wegovy, Mounjaro, or Zepbound). Use the unit toggle to switch between pounds and kilograms.
- Enter your current weight. If you have not yet stopped the medication, enter your current on-medication weight. If you have already stopped, enter today's weight.
- Enter how many months ago you stopped taking the medication. Enter 0 if you are still on the medication or planning to stop soon.
- Select your current activity level and enter your height, age, and biological sex. These are used to calculate accurate maintenance calories and protein targets.
- Click "Calculate Maintenance Plan" to receive your personalized results, including daily maintenance calories, protein target, regain risk score, weight projections at 6, 12, and 24 months, a visual regain curve comparison, and a prioritized prevention checklist.
Frequently Asked Questions
How much weight will I regain after stopping Ozempic?
Research from the STEP 1 trial extension shows that patients regain an average of two-thirds of their lost weight within 12 months of stopping semaglutide. The average regain is approximately 5.63 kg in the first year, at a rate of about 0.8 kg per month. However, this is an average -- some people regain more and some less. Without active prevention strategies (proper nutrition, exercise, and behavioral changes), most patients return to near their pre-medication weight within 1.5 to 2 years. With a structured maintenance plan including high-protein diet, resistance training, and regular monitoring, regain can be significantly reduced.
How can I prevent weight regain after stopping GLP-1 medication?
The most effective strategies for preventing regain include: (1) maintaining a high-protein diet of 1.2-1.5 g/kg body weight daily, which promotes satiety and preserves muscle mass; (2) performing resistance training 2-3 times per week to maintain metabolic rate; (3) gradually increasing calories rather than immediately returning to pre-medication eating patterns; (4) weighing yourself weekly and intervening if weight rises more than 3-5 lbs above your target; (5) continuing or starting behavioral therapy or coaching; (6) ensuring 7-9 hours of quality sleep per night, since sleep deprivation increases hunger hormones; and (7) discussing with your doctor whether a lower maintenance dose of the medication might be appropriate for you.
Should I restart Ozempic if I start regaining weight?
This is a decision to make with your healthcare provider, but evidence suggests that restarting is often effective. The STEP 1 extension trial showed that patients who resumed semaglutide after a break lost weight again at similar rates to their initial treatment. Some doctors now prescribe intermittent or cycling protocols, where patients use the medication for a period, stop, and resume if regain exceeds a certain threshold. Others advocate for a lower maintenance dose taken long-term. If you have regained more than 50% of your lost weight or are unable to maintain despite lifestyle changes, restarting the medication is a medically reasonable option. Do not view it as a failure -- GLP-1 medications address a biological condition, and ongoing treatment may be appropriate.
What behavioral strategies help maintain weight after GLP-1 discontinuation?
Behavioral strategies are critical because GLP-1 medications primarily work by reducing appetite, and without them, your appetite returns to baseline. Effective strategies include: cognitive behavioral therapy (CBT) for eating behaviors, which helps identify and manage triggers for overeating; mindful eating practices that help you recognize genuine hunger versus emotional hunger; meal planning and preparation to maintain the smaller portion sizes you adapted to on medication; environmental modification such as keeping trigger foods out of the house; regular self-weighing to catch regain early; social support through accountability partners or groups; and stress management techniques since cortisol elevation promotes abdominal fat storage. Studies show that patients using structured behavioral programs maintain 40% more of their weight loss at 18 months.
How many calories should I eat to maintain my weight after stopping Ozempic?
Your maintenance calories depend on your current weight, height, age, sex, and activity level. However, there is an important caveat: metabolic adaptation means your actual calorie needs may be 10-15% lower than standard TDEE formulas predict. Someone who has lost significant weight burns fewer calories at rest than someone who has always been at that weight. For this reason, this calculator applies a metabolic adaptation factor to give you a more realistic target. As a practical approach, start with the calculated maintenance calories, track your weight weekly, and adjust by 100-200 calories up or down based on whether your weight is stable, rising, or falling. A gradual calorie increase of about 100 calories per week after stopping is preferable to immediately jumping to maintenance level.
How much protein do I need after stopping GLP-1 medication?
Research recommends 1.2-1.5 grams of protein per kilogram of body weight per day (approximately 0.55-0.68 grams per pound) for weight maintenance after significant loss. For a 170 lb person, that translates to roughly 93-116 grams of protein daily. This is substantially higher than the general RDA of 0.8 g/kg. High protein intake is particularly important after GLP-1 discontinuation because: it helps compensate for the lost appetite-suppressing effect of the medication through increased satiety hormones; it preserves lean muscle mass, which keeps your resting metabolic rate higher; and the thermic effect of protein means you burn more calories digesting it. Distribute protein evenly across meals (25-40g per meal) for optimal muscle protein synthesis.
Is weight regain after GLP-1 medications inevitable?
Weight regain is very common but not entirely inevitable. While the statistics are discouraging -- two-thirds of lost weight regained within a year on average -- these averages include many patients who made no behavioral changes during treatment and stopped all interventions when discontinuing the medication. Patients who use their time on GLP-1 medication to establish sustainable habits (regular exercise, healthy eating patterns, meal planning, and stress management) fare significantly better. Some research suggests that patients who maintain vigorous exercise routines, high protein intake, and regular monitoring can maintain 50-70% of their lost weight long-term without medication. Additionally, some patients may benefit from a lower long-term maintenance dose of their GLP-1 medication, which is an increasingly common clinical approach.
How often should I weigh myself after stopping Ozempic?
Weekly weigh-ins are recommended for post-GLP-1 weight monitoring. Weigh yourself at the same time each week (ideally first thing in the morning, after using the bathroom, before eating) for consistency. Daily fluctuations of 2-3 pounds are normal and caused by hydration, sodium intake, bowel contents, and hormonal changes -- do not react to daily ups and downs. Instead, track your weekly average and respond only to sustained trends. A common strategy is to set a "red line" weight that is 3-5 pounds above your maintenance target. If your weekly weight exceeds this threshold two weeks in a row, implement an active intervention (reduce calories by 200-300/day, increase exercise, or contact your healthcare provider). This early-intervention approach prevents small regain from snowballing into full weight recovery.
