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77 free tools, medication guides, nutrition articles, and food ratings — all backed by clinical research and designed to support your weight management journey.
Free health and nutrition calculators backed by clinical formulas
TDEE Calculator
Your TDEE is the total number of calories your body burns in a day, including exercise, digestion, and unconscious movement. Knowing this number is the foundation of any effective nutrition plan.
Macro Calculator
Macros are the three calorie-containing nutrients your body needs in large quantities: protein, carbohydrates, and fat. Getting the ratio right makes the difference between losing fat while keeping muscle and simply losing weight.
BMR Calculator
Your Basal Metabolic Rate is the number of calories your body burns just to stay alive. It powers your heartbeat, breathing, brain activity, and cellular repair — and it accounts for 60-70% of the calories you burn each day.
Calorie Deficit Calculator
A calorie deficit is the only requirement for fat loss. This calculator helps you find the right deficit size — aggressive enough to see results, moderate enough to preserve muscle and maintain your energy.
Protein Calculator
Protein is the most critical macronutrient for body composition. Whether your goal is building muscle, losing fat, or maintaining health, getting the right amount of protein daily has a bigger impact on your results than any other dietary variable.
GLP-1 Protein Calculator
GLP-1 medications produce rapid weight loss, but up to 40% of that weight can come from lean muscle mass if nutrition is not optimized. This calculator helps you determine the protein intake needed to preserve your muscle while maximizing fat loss on GLP-1 therapy.
BMI Calculator
Body Mass Index is a simple screening tool that uses your height and weight to categorize your weight status. While it has significant limitations for individuals, it remains widely used in healthcare as a starting point for health assessment.
Weight Loss Calculator
Enter your current weight, goal weight, and calorie deficit to get a realistic timeline for reaching your target. This calculator accounts for the metabolic slowdown that occurs as you lose weight, giving you an accurate week-by-week projection.
Body Fat Calculator
Body fat percentage is a far more meaningful measure of health and fitness than weight alone. This calculator uses the US Navy circumference method to estimate your body fat from simple tape measurements — no equipment required.
Ideal Weight Calculator
There is no single "ideal" weight — it depends on your height, frame, muscle mass, and goals. This calculator provides estimates from four validated formulas to give you a range, not a rigid target.
In-depth guides to every major GLP-1 and dual-agonist medication
Semaglutide
Semaglutide is a glucagon-like peptide-1 (GLP-1) receptor agonist that mimics the naturally occurring incretin hormone GLP-1. It binds to GLP-1 receptors in the...
Tirzepatide
Tirzepatide is the first dual glucose-dependent insulinotropic polypeptide (GIP) and glucagon-like peptide-1 (GLP-1) receptor agonist. It activates both GIP and...
Ozempic
Ozempic contains semaglutide, a GLP-1 receptor agonist that mimics the incretin hormone GLP-1. It enhances glucose-dependent insulin secretion, suppresses gluca...
Wegovy
Wegovy contains semaglutide at a higher dose than Ozempic (up to 2.4 mg vs 2 mg weekly). It activates GLP-1 receptors to reduce appetite, slow gastric emptying,...
Mounjaro
Mounjaro contains tirzepatide, the first dual GIP and GLP-1 receptor agonist. By activating both incretin receptors, it produces robust insulin secretion, gluca...
Zepbound
Zepbound contains tirzepatide, a dual GIP and GLP-1 receptor agonist that activates both incretin pathways to produce substantial appetite suppression, delayed ...
Liraglutide
Liraglutide is a first-generation GLP-1 receptor agonist with 97% homology to native human GLP-1. It binds to and activates GLP-1 receptors, stimulating glucose...
Rybelsus
Rybelsus contains oral semaglutide co-formulated with sodium N-(8-[2-hydroxybenzoyl] amino) caprylate (SNAC), an absorption enhancer that protects semaglutide f...
Retatrutide
Retatrutide (LY3437943) is a first-in-class triple incretin receptor agonist that simultaneously activates GLP-1, GIP, and glucagon receptors. The GLP-1 and GIP...
Tirzepatide vs Semaglutide: Which GLP-1 Medication Is Better?
Ozempic vs Wegovy: Understanding the Differences Between Two Semaglutide Products
Evidence-based nutrition and weight-loss articles
How Much Protein Do You Need Per Day?
Learn exactly how much protein you need per day based on your weight, goals, and activity level. Includes protein recommendations for GLP-1 users, food lists, and timing tips.
Ozempic Diet Plan: What to Eat for Best Results
Complete Ozempic diet plan with meal ideas, foods to eat and avoid, macro targets, and tips for managing nausea. Optimize your semaglutide results with the right nutrition strategy.
Calorie Deficit for Weight Loss: The Complete Guide
Learn how to calculate and create a calorie deficit for safe, sustainable weight loss. Covers TDEE, deficit ranges, tracking methods, plateaus, and common mistakes.
Semaglutide Meal Plan: 7-Day Guide with Macros
A complete 7-day semaglutide meal plan with recipes, macros, and protein targets. Designed for Ozempic and Wegovy users to maximize fat loss while preserving muscle.
Macro Tracking for Beginners: The Complete Guide
Learn how to track macros as a complete beginner. Covers what macros are, how to calculate yours, food logging tips, reading labels, eating out, and common mistakes.
GLP-1 Weight Loss Tips: Maximize Your Results
Evidence-based tips for maximizing weight loss on GLP-1 medications like Ozempic, Wegovy, and Mounjaro. Covers protein intake, strength training, hydration, side effects, and progress tracking.
GLP-1 compatibility ratings, nutrition data, and preparation tips
Chicken Breast
The gold standard of lean protein for GLP-1 users. High in protein, low in fat, and easy to digest when prepared correctly.
Salmon
Omega-3 rich fatty fish that supports heart health, reduces inflammation, and provides high-quality protein during GLP-1 weight loss.
Eggs
Nature's most complete protein source. Affordable, versatile, and packed with essential nutrients for GLP-1 users.
Greek Yogurt
A creamy, protein-rich food that is gentle on the stomach and perfect for GLP-1 users with reduced appetite.
Cottage Cheese
A slow-digesting casein protein source that keeps you full longer and supports muscle preservation overnight.
Turkey Breast
Ultra-lean protein with even less fat than chicken breast. A tryptophan-rich choice that supports sleep and recovery.
Tuna
A shelf-stable, high-protein fish that delivers omega-3s and convenience for GLP-1 users on a budget.
Shrimp
Ultra-low calorie seafood with excellent protein density. Quick-cooking and versatile for GLP-1 meal plans.
Lean Beef
Iron-rich red meat that prevents deficiency during weight loss. Choose 93% lean or higher for the best protein-to-fat ratio.
Tofu
A versatile plant-based complete protein that absorbs any flavor. Excellent for GLP-1 users following vegetarian or vegan diets.
Tempeh
Fermented soy with double the protein of tofu plus gut-friendly probiotics. The most protein-dense plant food available.
Edamame
Whole soybean pods delivering complete protein and fiber in a satisfying, snackable format.
Lentils
Affordable legumes with an exceptional protein-to-fiber ratio. A staple for plant-based GLP-1 users.
Chickpeas
Versatile legumes that work in hummus, salads, and curries. Good protein and fiber with a satisfying nutty flavor.
Whey Protein
The most studied protein supplement for muscle preservation. Fast-absorbing and convenient for GLP-1 users struggling to meet protein targets.
Casein Protein
Slow-digesting milk protein that delivers amino acids over 6-8 hours. Ideal for overnight muscle preservation during GLP-1 weight loss.
Cod
Ultra-lean white fish with a mild, clean flavor that is easy on sensitive stomachs during GLP-1 treatment.
Tilapia
Budget-friendly white fish with lean protein and mild flavor. An accessible option for GLP-1 users new to seafood.
Pork Tenderloin
A lean cut of pork that rivals chicken breast in protein density. Adds variety to GLP-1 meal plans without sacrificing macros.
Bison
A premium red meat that is leaner than beef with higher iron and B12 content. Ideal for GLP-1 users who want red meat benefits with less fat.
Sweet Potato
Nutrient-dense complex carbohydrate loaded with beta-carotene and fiber. A satisfying starch for GLP-1 meal plans.
Brown Rice
A whole grain staple providing sustained energy and fiber. The universal side dish for GLP-1 meal prep.
Oatmeal
A warm, soothing whole grain that is gentle on the stomach and provides beta-glucan fiber for heart health and satiety.
Quinoa
A complete protein pseudo-grain with all essential amino acids. The highest-protein grain alternative for GLP-1 meal plans.
Whole Wheat Bread
A fiber-rich bread option for sandwiches and toast. Choose 100% whole wheat for maximum nutrition.
Banana
A natural energy source rich in potassium that helps counter GLP-1 electrolyte loss and makes an easy on-the-go snack.
Blueberries
An antioxidant-rich superfruit with low sugar per cup and powerful anti-inflammatory compounds for GLP-1 weight loss.
Apple
A fiber-rich fruit with pectin that supports digestive health. Portable, shelf-stable, and satisfying.
Black Beans
A fiber and protein powerhouse that is affordable, shelf-stable, and versatile. A staple legume for GLP-1 weight loss.
Black Rice
Ancient forbidden rice with more antioxidants than blueberries. A striking, nutrient-dense grain for GLP-1 meal plans.
Farro
A chewy ancient grain with more protein and fiber than rice. Adds satisfying texture to grain bowls and salads.
Barley
A high-fiber grain rich in beta-glucan for cholesterol management. Particularly beneficial for GLP-1 users with metabolic concerns.
Butternut Squash
A naturally sweet starchy vegetable with fewer calories than sweet potato and more fiber. Excellent roasted or in soups.
Corn
A whole grain vegetable providing lutein for eye health and moderate fiber. Best enjoyed simply prepared.
Whole Wheat Pasta
A fiber-enriched pasta option with more protein and nutrients than regular pasta. Portion control is key for GLP-1 weight loss.
Avocado
A creamy source of monounsaturated fat, fiber, and potassium. Supports hormone production and nutrient absorption during weight loss.
Almonds
Crunchy, nutrient-dense nuts delivering protein, healthy fats, and vitamin E in a portable package.
Walnuts
The only tree nut with significant omega-3 fatty acids. Supports brain health and reduces inflammation during weight loss.
Olive Oil
The gold standard cooking fat with anti-inflammatory polyphenols and heart-protective monounsaturated fats.
Chia Seeds
Tiny seeds that expand to form a satiating gel. Rich in fiber, omega-3s, and minerals for GLP-1 digestive support.
Flaxseed
Ground flaxseed delivers omega-3s, lignans, and soluble fiber in a tiny serving. A powerful nutritional booster for any meal.
Peanut Butter
A protein-rich, highly satiating spread that satisfies cravings. Requires strict portion control due to calorie density.
Dark Chocolate
A polyphenol-rich indulgence that satisfies sweet cravings. Choose 70%+ cacao and limit to one ounce per day.
Coconut
Contains medium-chain triglycerides (MCTs) that provide quick energy. Very calorie-dense and requires strict portion control.
Macadamia Nuts
The highest monounsaturated fat nut with a buttery flavor. Extremely calorie-dense but nutritionally valuable in small portions.
Broccoli
A nutrient-dense cruciferous vegetable packed with sulforaphane, fiber, and vitamin C. The ultimate low-calorie volume food.
Spinach
An iron and folate-rich leafy green that cooks down to concentrated nutrition. Extremely versatile and low in calories.
Kale
A nutrient-dense leafy green with more vitamin C than an orange and extraordinary vitamin K content. Excellent in smoothies and salads.
Asparagus
A prebiotic-rich vegetable with natural diuretic properties. Low calorie, easy to prepare, and pairs perfectly with protein.
Brussels Sprouts
A cruciferous vegetable with more vitamin C than an orange and excellent fiber. Roasting transforms them into a caramelized treat.
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