Free GLP-1 tools & calculators
Protein & calories, meal plans, constipation tracking, fibre & hydration, injection day calendars and dose schedules — built for Mounjaro, Wegovy, Ozempic and Zepbound users.
What GLP-1 users search for most
Starting or continuing a GLP-1 medication raises practical questions: how much protein on Mounjaro, how many calories should I eat, when is my next injection, and how do I ease constipation? These free tools answer those questions without a sign-up — then GLPPal on the App Store keeps your full history with reminders and weekly insights.
Calculators
- 📅 Titration ScheduleBuild a dated dose escalation calendar for Mounjaro, Wegovy, Zepbound, Ozempic and Saxenda — standard or slower pacing.Read more
- ⏰ Next Injection CalculatorWhen is your next shot due? Enter your last injection date and see your upcoming weekly schedule.Read more
- 🥩 Protein CalculatorHow much protein on Mounjaro, Ozempic, Wegovy or Zepbound? Get a daily target, per-meal amount and example foods.Read more
- 🧪 Protein Deficiency CheckerQuick questionnaire to estimate whether your Mounjaro / Wegovy protein intake is likely low, borderline or OK.Read more
- 🔥 Calorie CalculatorHow many calories should I eat on Mounjaro or Wegovy? See maintenance, a safer weight-loss range, plus protein and fibre targets.Read more
- 🌾 Fibre CalculatorDaily fibre target for constipation on Mounjaro / Wegovy — plus gentle food ideas and how fast to increase.Read more
- 💧 Water Intake CalculatorHow much water should I drink on Mounjaro? Personalised litres/day from weight, exercise and climate.Read more
- ⚡ Electrolyte CalculatorQuick check for electrolyte focus on GLP-1s — sodium, potassium and magnesium ranges plus food sources.Read more
Planners
- 🗓️ Injection Day PlannerEnter your first injection date and get the next 12 weekly shot dates — plus a downloadable calendar for reminders.Read more
- 💉 Site Rotation PlannerTrack where you injected and see the next recommended site — abdomen, thigh or upper arm.Read more
- 🍽️ Meal PlannerHigh-protein Mounjaro / Wegovy meal plan ideas based on medication, appetite, food preference and protein goal.Read more
- 🧻 Constipation TrackerTrack bowel frequency, severity, symptoms, water and fibre on Mounjaro, Wegovy, Ozempic or Zepbound — then export a CSV for your clinician.Read more
Start tracking your GLP-1 journey with GLPPal
Download free on the App Store — injections, appetite, weight and side effects in one calm timeline.
Guides for each tool
- Mounjaro injection schedule plannerNext 12 weeks of shot dates plus calendar download.Read more
- Mounjaro titration / dose schedule explainedDose ladder, slower pacing and how to track each step.Read more
- When is my next GLP-1 injection?Missed doses, changing injection day and reminders.Read more
- How many calories on Mounjaro?Maintenance, deficit floors, protein and fibre targets.Read more
- Mounjaro meal plan — high protein, low appetite7-day GLP-1 meal ideas when hunger disappears.Read more
- Protein on Mounjaro — how much to eatDaily targets for muscle during GLP-1 weight loss.Read more
- Enough protein on GLP-1? Checker guideQuestionnaire for low / borderline protein intake.Read more
- Mounjaro constipation relief — what to trackCauses, hydration, fibre, movement and the free constipation tracker.Read more
- Mounjaro constipation — fibre calculatorFibre targets, gentle foods and water pairing.Read more
- How much water on Mounjaro?Litres/day from weight, exercise and climate.Read more
- Do I need electrolytes on Mounjaro?Sodium, potassium and magnesium — food first.Read more
- Injection site rotation guideEight-zone pattern for abdomen, thigh and arm.Read more
- Free printable injection log12-week paper tracker for clinician visits.Read more
- Medication level chart explainedWhy hunger returns before your next weekly shot.Read more
GLP-1 tools FAQ
Yes. Every calculator, planner and printable log on this page is free with no sign-up. The GLPPal app on the App Store adds reminders, long-term history and pattern insights.
Go beyond calculators — track your full journey
Download GLPPal on the App Store. Injections, appetite, weight and side effects in one calm app.
GLPPal is designed for tracking and educational purposes only and is not medical advice.