Free, no-login check-in for muscle-retention risk, protein status, calorie context, and training adequacy while on a GLP-1 medication. Enter your own numbers below. Estimates only, not medical advice.
Fitness methodology by Andrew Menechian, Head of Fitness, FitCommit|Last updated: 2026-05-15
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GLP-1 drugs suppress appetite so effectively that the scale can drop fast while telling you nothing about what kind of weight you are losing. Research on semaglutide (the STEP-1 trial) found roughly 40% of weight lost can be lean mass, including muscle, without protein and resistance training to counter it. Protein intake and consistent training reduce that share substantially.
This check-in compares your starting and current weight and body fat percentage to estimate how much of your loss came from lean mass versus fat, and flags your protein and training inputs against the reference points used in the GLP-1 nutrition guide.
No. This tracker gives nutrition and training estimates based on your entered numbers. It does not diagnose, treat, or give medication or dosing advice. Talk to your prescribing clinician about your GLP-1 medication, dose, or any symptoms.
Research on GLP-1 drugs shows roughly 40% of weight lost can be lean mass without intervention. With adequate protein and resistance training, that share typically drops toward 20% or less. This tracker flags your entered numbers against that 20% reference point, it does not measure your actual body composition for you.
A common reference point is up to about 1% of body weight per week. Faster loss increases the share that comes from lean mass rather than fat. If your entered numbers show a faster rate, slowing down (with your clinician's guidance) is one of the few levers that protects muscle.
GLP-1 drugs suppress appetite, so eating to hunger can mean eating far below maintenance without noticing. The number here is your estimated maintenance calories (TDEE), for context on how far below it you may be running. For a full macro breakdown, use the TDEE calculator.
FitCommit scans your body and food automatically, so this check-in updates itself instead of needing new numbers typed in every time. Free trial.
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