How to figure out your macros for LCHF if you're on a GLP-1 like semaglutide or tirzepatide

Understanding LCHF on GLP-1 Medications

As the founder of CFP Weight Loss and author of The CFP Method, I’ve helped thousands in their mid-40s and 50s navigate low-carb high-fat eating while using GLP-1 drugs like semaglutide or tirzepatide. These medications reduce appetite and slow gastric emptying, which pairs powerfully with LCHF but requires careful macro adjustment. Standard keto ratios often fail here because protein needs rise to preserve muscle, and total calories drop dramatically—often 30-50% lower than before medication.

Your goal is moderate protein (1.2–1.6g per kg of ideal body weight), very low carbs (under 30–50 net grams daily), and the remainder from healthy fats. This supports stable blood sugar, reduces joint inflammation, and counters the muscle loss risk common with GLP-1s. For a 180 lb person with an ideal weight of 150 lb, that’s roughly 82–109 grams of protein daily.

Step-by-Step Macro Calculation Process

First, determine your ideal body weight using the Devine formula or simply subtract 15–20% from current weight if obese. Multiply that by 12–14 to estimate maintenance calories, then subtract 20% for the natural calorie reduction from semaglutide or tirzepatide. Example: 150 lb ideal weight × 13 = 1,950 maintenance calories; reduce by 20% to 1,560 daily target.

Next, set net carbohydrates at 20–30g to stay in nutritional ketosis while minimizing digestive side effects. Allocate 25–30% of calories to protein (roughly 100–120g for most in this program). The remaining 65–70% comes from fat—about 110–130g in the example above. Track for two weeks using an app like Cronometer, then adjust based on weekly scale and tape measurements. In The CFP Method, we emphasize “protein-first” meals to protect lean mass during rapid loss phases typical of these drugs.

Adjusting for Hormonal Changes, Diabetes, and Joint Pain

Hormonal shifts in perimenopause and menopause often stall fat loss; LCHF plus GLP-1 helps by improving insulin sensitivity. Keep carbs below 30g to manage blood glucose without spikes. For joint pain, prioritize anti-inflammatory fats like extra-virgin olive oil, avocados, and fatty fish while hitting protein targets to support cartilage. Avoid processed “keto” snacks that trigger GLP-1 nausea.

Sample daily macros for a 50-year-old woman on tirzepatide: 1,400 calories, 25g net carbs, 100g protein, 105g fat. Spread across three small meals to match reduced appetite. Include electrolytes—4,000mg sodium, 1,000mg potassium—to prevent fatigue. Reassess every 4–6 weeks as weight drops and medication dose changes.

Practical Tips and Common Pitfalls to Avoid

Beginners often undereat protein, leading to hair loss and weakness. Weigh food the first month. Combine with gentle movement like walking or chair yoga instead of high-impact exercise that hurts joints. Insurance rarely covers these programs, so focus on sustainable habits that don’t require expensive meal kits. Many in our community lose 1–2 pounds weekly while feeling satisfied and in control. Start simple: choose three LCHF foods you already enjoy and build from there.