Practical, free tools for keeping muscle while you lose weight on Ozempic, Wegovy, Mounjaro, or Zepbound. Each is built on published equations and trial data, and honest about what is measured versus estimated. Nothing is stored.
Calculator
Your BMR, TDEE, calorie target, and protein target, plus a chart projecting how much muscle you keep with versus without enough protein and training. Built on Mifflin-St Jeor and published research.
Open the calculator →Calculator
How much weight you are likely to regain after stopping a GLP-1, and how a gradual taper and preserved muscle change the twelve-month trajectory. Anchored to the STEP 1 trial data.
Open the calculator →Reference
The key statistics on GLP-1 muscle loss, each cited to published research and free to reference: how much of the weight is lean mass, the protein target, and more.
See the numbers →Free download
The protein target, the training rules, the creatine facts, and the off-ramp warning, on a single page. Plus a short weekly digest of new GLP-1 muscle research.
Get the cheat sheet →Want the full protocol behind the tools? The complete handbook turns these numbers into a training, protein, and maintenance system, or start with a $1 mini-guide.