GLP-1 Off-Ramp Calculator

Sophia, your metrIQ coach

Sophia · your coach

The medication did the appetite work — now the plan has to. Give me a few numbers and I'll show you what maintenance looks like at your new weight, and how to walk off the ramp without giving the loss back.

Not medical advice. Whether and how to stop a GLP-1 belongs with your prescriber. This tool plans the eating and training that come after that conversation.

yrs
kg
cm
kg

Maintenance now

≈2225kcal/day

At your new weight — not the weight you started from.

Protein target155–189g
Weeks 1–4 target≈2025kcal

The 12 weeks after your last dose

1–4

While appetite returns — hold a small buffer, ≈2025 kcal

Hunger comes back gradually, not overnight. Eating slightly under maintenance now gives you room to miss high without gaining. Weigh most mornings; watch the weekly average, not the day.

5–8

Settle at maintenance — ≈2225 kcal

Appetite is fully yours again; this is where the plan replaces the prescription. If the weekly trend rises two weeks running, trim about 150 kcal and keep watching.

9–12

Maintenance is the job now

Keep protein high, train two or three times a week, and treat "still at this weight in six months" as the goal — because it is. The habits from these twelve weeks are the ones that hold.

The honest part:appetite will return — that's the medication wearing off, not a failure of will. Studies of people stopping GLP-1s show most of the loss tends to return — the leading explanation is eating quietly drifting back to pre-medication levels. The plan above is what replaces the drug's appetite work.

Why maintenance after a GLP-1 is its own project

A GLP-1 medication makes a calorie deficit feel easy by turning appetite down. Stop the medication and the deficit's engine stops with it — but your body's arithmetic doesn't pause: at your new, lighter weight you burn fewer calories than you did before the loss, so the eating that once maintained you now gains. That gap, plus returning appetite, is the whole mechanism of post-GLP-1 regain.

The plan is unglamorous and it works: know your new maintenance number, keep protein high enough to protect the muscle rapid loss tends to take, add training so your maintenance stays as high as possible, and watch the weekly weight trend so drift gets caught in weeks, not months. None of it requires the appetite suppression to stay — it requires the numbers to be visible.

Frequently asked questions

Will I regain the weight after stopping Ozempic or Wegovy?

Regain is common but not inevitable — trial extensions show most participants regain much of the loss after stopping, and the usual path is appetite returning while eating drifts back up. People who hold the loss tend to have the same things in place: a known maintenance number, high protein, regular training and a watched weight trend. That's exactly what this plan sets up.

Why is my maintenance lower than before the medication?

Because you're lighter. A smaller body burns fewer calories — that's arithmetic, not damage. Rapid loss can also cost muscle, which lowers the number a little further; protein and training claw that part back.

Should I taper or stop cold?

That's a decision for you and your prescriber — it's about the medication, and this tool deliberately stays out of it. What this plan covers is the eating side of whichever exit you choose.

What if my appetite comes back stronger than the plan?

Log it and keep going — the weekly trend is the tripwire, not any single day. If the trend climbs two weeks running, trim around 150 kcal and re-watch. That correction loop, small and boring, is what maintenance actually is.

More free calculators

Want the why? Read: Keeping the weight off after Ozempic (or any GLP-1)