How our tools calculate

Protein calculator

Formula: protein (g/day) = body weight (kg) × 1.4, split evenly across the meals you choose.

1.4 g/kg sits in the middle of the 1.2 to 1.6 g/kg range often used during weight loss, and the 2025 joint nutrition advisory on GLP-1 therapy proposes the same range. It is high enough to help protect muscle and realistic on a small appetite. The calculator also shows the 1.2 to 1.6 g/kg range for your weight.

Limits: people with kidney disease, those who are pregnant, or anyone told to limit protein should set a target with their clinician or a dietitian. Very high body weights may call for a lower reference weight. Open the protein calculator.

Fiber calculator

Formula: 25 g a day for women and 35 g for men.

These follow the adequate intakes in the US Dietary Reference Intakes (25 g for women, 38 g for men aged 19 to 50); Morning rounds the men's figure to 35 g as a practical number on a small appetite.

Limits: add fiber gradually, with more water, to avoid bloating. Open the fiber calculator.

Water calculator

Formula: water (L/day) = body weight (kg) × 0.03, kept between 2 and 3 L, shown as 250 ml glasses.

30 ml per kilogram is a common clinical starting point; the 2 to 3 L bounds keep the result practical for very light and very heavy bodies. Food and other drinks count toward it.

Limits: heat, exercise, vomiting or diarrhea raise needs; heart or kidney conditions can lower them. Open the water calculator.

GLP-1 weight timeline

Model: weight(t) = start − plateau × (1 − e^(−t / 29.4 weeks)).

• Plateau: the average loss at 68 to 72 weeks in the trials: about 21% of starting weight for tirzepatide at the top dose (SURMOUNT-1) and about 15% for semaglutide 2.4 mg (STEP 1). Lower maintenance doses scale the plateau down (to as little as 55% of it at the lowest doses), and "not sure" uses 80% of it, so the tool never over-promises.
• Curve: an exponential approach to the plateau with a time constant of 29.4 weeks, the shape the Morning app uses for the medication alone. Trial weight curves are front-loaded and flatten toward the end, and this reproduces that shape.
• Lean mass: about 25% of weight lost was lean mass in the SURMOUNT-1 body-composition substudy (tirzepatide) and close to 40% in the STEP 1 substudy (semaglutide). Morning states conservatively that protein and strength training can protect up to about a third of that lean loss.

Limits: these are averages across thousands of people. Individual results vary widely. The timeline is not a target or a prediction for you. Open the weight timeline.

Titration schedules

Source: the dose steps in each medication's US prescribing information (Wegovy, Ozempic, Zepbound, Mounjaro), counting four weeks per step from the first dose you enter.

Each date is the earliest a step could happen at the label's pace. In practice many people stay at a dose longer, step back after side effects, or stay below the top dose. The tool describes labels; it never recommends a dose. Open the titration schedules.

Privacy

The calculators run entirely in your browser. We record anonymous usage (for example, that a calculator was used) without cookies and never store the numbers you enter.