Best Free GLP-1 Tracking Apps in 2026 (Tested)

Last updated: July 2026

You're already paying a small fortune for the medication. The last thing you want is to stack a second subscription on top of it just to keep track of your shots. So if you're hunting for the best free GLP-1 apps, you're asking the right question, and there's a quietly frustrating answer waiting for you: most of the apps that track your injection beautifully barely look at the thing that matters most on these drugs, which is whether you're eating enough of the right food to keep your muscle.

The good news is that the dose-tracking part is genuinely solved, and it's free. A couple of excellent apps will log your weekly shot, rotate your injection sites, and chart your weight without charging you a cent. The catch is the eating side. Here's how to build a free setup that covers both, with honest notes on where each app wins and where it leaves you on your own.

Quick answer: The best free GLP-1 apps in 2026 are Shotsy and Regimen for tracking your medication, paired with a free food tracker for the part that matters most: protein. Regimen unlocks every feature free for one medication with no paywall, and Shotsy's core dose, weight, and side-effect tracking is free too. The catch is that most shot trackers barely touch nutrition, yet roughly 40 percent of the weight lost on a GLP-1 can come from lean mass, so pairing a shot tracker with a free nutrition app is the smarter setup.

A quick, important note: this is general nutrition information, not medical advice. GLP-1 medications like Ozempic, Wegovy, Mounjaro, and Zepbound are powerful prescription drugs. None of these apps dose, diagnose, or replace your care team. Talk to your doctor or a registered dietitian about your medication, your calorie floor, and your protein target before changing anything.

Key takeaways

• Shot tracking is free and solved. Shotsy and Regimen both handle doses, injection-site rotation, weight, and side effects without a paywall on the basics.

• Regimen has no feature gate. It unlocks every feature free for one medication, which is rare in this category. You only pay if you track multiple compounds.

• The eating side is the real job. Up to 40 percent of weight lost on a GLP-1 can be lean mass, so a free nutrition app that shows your protein is arguably more important than the shot log.

• Build a stack, not a single app. The smartest free setup is one dedicated shot tracker plus one good free food tracker, because almost no app does both jobs well.

What should a free GLP-1 app actually do for you?

A GLP-1 app has two jobs, and most apps are honestly built for only one of them. The first job is tracking the medication: when you injected, where, at what dose, and how you felt afterward. The second job, the one that actually protects your results, is tracking what you eat, because appetite suppression makes undereating the real risk on these drugs.

That second job is easy to overlook precisely because the medication makes eating feel optional. When you're barely hungry, skipping protein feels harmless. It isn't. The research on body composition during GLP-1 weight loss is the strongest argument for paying attention here, and it's worth understanding before you pick any app.

What are the best free GLP-1 tracking apps in 2026?

The best free GLP-1 tracking apps in 2026 are Shotsy and Regimen, with Glapp and MyTherapy as solid lighter options. All four let you log your medication without paying, and they differ mainly in how much extra they hand you for free. Pricing and features verified June 2026.

Shotsy

Shotsy is the most complete free shot tracker, and the one most people land on first. It logs every injection with a single tap, tracks your full medication history across semaglutide, tirzepatide, and the rest, suggests your next injection site to keep you rotating, and charts your estimated medication level over time using published clinical data. It even pulls weight, calories, protein, and water from Apple Health. The core experience is free, with an optional premium tier around $49.99 a year for extras.

Where it genuinely wins: polish and breadth. Shotsy feels like a finished product, and its injection-site rotation is the kind of small feature that prevents real skin irritation. The honest tradeoff is that its nutrition tracking is a convenience layer pulled from Apple Health, not a true food log. It will show your protein total. It won't help you build the meals to hit it.

Regimen

Regimen is the standout on value, and it earns an honest tip of the hat: it gives away features that other apps charge for. Tracking a single GLP-1 medication unlocks everything, with no feature paywall, including a half-life visualizer, correlation charts that map weight, cravings, sleep, and energy against your dose, injection-site tracking, Apple Health and Health Connect sync, and even a reconstitution calculator for compounded semaglutide. You only pay, $4.99 a month or $39.99 a year, if you need to track more than one compound.

Those correlation charts are the reason data-minded users prefer it. Seeing your energy dip predictably three days after a dose is the kind of pattern that changes how you plan your week. Like Shotsy, though, it's a medication tracker first. Nutrition is not its focus.

Glapp and MyTherapy

Glapp is the pick if the medication-level curve is what you care about. It's free across iPhone, Android, and the web, and it's built around visualizing your estimated drug levels between doses, which helps make sense of why appetite and side effects ebb and flow across the week. MyTherapy is the simplest option of all: a free, well-regarded medication-reminder app with dedicated weight-loss-injection support. If you mostly need a reliable nudge not to miss your shot, it does that cleanly without asking you to learn a new system.

Why most GLP-1 apps miss what matters most: your muscle

Here's the uncomfortable part. The thing your shot tracker can't do is the thing the research cares about most. When you lose weight on a GLP-1, a meaningful share of that loss isn't fat. In an exploratory analysis of the STEP 1 trial of semaglutide, close to 40 percent of the total weight lost came from lean mass, the category that includes muscle. Other analyses put the fraction anywhere from 15 percent to higher, and some of it is water and even liver tissue rather than skeletal muscle, so the picture is genuinely debated. But the direction is consistent enough to take seriously.

In an exploratory analysis of the STEP 1 trial, roughly 40 percent of the weight people lost on semaglutide came from lean mass. Diabetes, Obesity and Metabolism, 2021.

The reassuring news is that you have real leverage over this, and it's not the medication, it's your protein and your training. A 2025 prospective study presented at the Endocrine Society's annual meeting found that people combining a GLP-1 with adequate protein and resistance training lost about 13 percent of body weight but only around 3 percent of muscle. The lever is in your hands, which is exactly why an app that shows your protein matters.

So how much protein? The current evidence-based range for preserving muscle during weight loss is about 1.2 to 1.6 grams of protein per kilogram of body weight per day, spread across three or four meals rather than crammed into one. Here's what that looks like in real numbers.

To work your own number, divide your weight in pounds by 2.2 to get kilograms, then multiply by 1.4 for a sensible midpoint. A 175-pound person is about 79 kg, so 79 times 1.4 is roughly 110 grams of protein a day. If the calorie side feels just as murky, we break down how many calories to eat on Ozempic or Wegovy in a separate guide.

The free nutrition apps that cover the eating side

Since no shot tracker handles food well, the second half of a free GLP-1 stack is a real nutrition app. The three worth your time on a free tier are Hoot, Cronometer, and MyFitnessPal, and they trade off in predictable ways. Pricing verified June 2026.

Be clear-eyed about the competitors, because they're good. Cronometer is the best in the category for micronutrient depth, and on a GLP-1 that's a real advantage, since low food intake makes nutrient gaps more likely. Its free tier is unusually generous. MyFitnessPal still has the largest food database and the most reliable barcode coverage in North America, though it now gates several features behind Premium and runs ads on the free version. If either of those strengths is what you need most, pick accordingly.

Where Hoot fits for GLP-1 users

Hoot fits the GLP-1 user whose appetite has fallen off a cliff and who therefore needs logging to take seconds, not minutes. You snap a photo, say a sentence, or type a few words, and Hoot does the math, surfacing calories, protein, and fiber without a database hunt. On the days you can barely face food, the friction of manual logging is exactly what makes people quit, and quitting is when the protein gaps creep in.

Its Nutrition Score gives you a single 1-to-100 read on the day, and Hoot Says will flag when your protein is drifting low, which is the single most useful nudge a tracker can give someone on these medications. Apple Health sync means your weight and activity stay in one place.

Now the honest limits, because they matter. Hoot does not track your injections, rotate your sites, or chart your medication levels. For that you still want Shotsy or Regimen alongside it. And it doesn't track micronutrients as deeply as Cronometer. What Hoot does is remove the friction on the eating side so the protein target you set with your doctor actually gets hit.

Full disclosure: Hoot publishes The Daily Nest. We compare ourselves honestly and tell you when a competitor wins, because a roundup that always crowns its own app is just an ad.

How to set up your free GLP-1 tracking stack

The most reliable free setup is two apps, each doing its one job well. Pick a shot tracker for the medication and a nutrition app for the eating, and let them specialize instead of forcing one app to do everything badly.

• Pick one shot tracker. Choose Regimen if you want every feature free and like seeing correlations, or Shotsy if you want the most polished all-in-one. Either is free for a single medication.

• Pick one nutrition app. Choose Hoot if speed is what's kept you from logging, Cronometer if you want micronutrient depth, or MyFitnessPal if database size matters most.

• Set a protein target with your clinician. Use the 1.2 to 1.6 g/kg range as a starting point and confirm it fits your situation, then let your nutrition app keep score against it.

• Log the low-appetite days especially. Those are the days undereating sneaks in, so they're the days the food log earns its keep.

If you'd rather see the eating side compared head to head for GLP-1 specifically, we put Cronometer, MyFitnessPal, and Hoot side by side for GLP-1 users.

And if you just want the broader picture, here are the genuinely free calorie trackers we tested across every category.

One thing to do today: Whatever shot tracker you pick, add a nutrition app beside it and set a protein target. The dose log is the easy half. Protecting your muscle is the half that decides how good you feel at the end of this.

Frequently asked questions

What is the best free GLP-1 tracking app?

Regimen and Shotsy are the best free GLP-1 tracking apps in 2026. Regimen unlocks every feature free for a single medication with no paywall, while Shotsy is the most polished all-in-one with free dose, weight, and side-effect tracking. For the eating side, pair either one with a free nutrition app like Hoot or Cronometer.

Is Shotsy actually free?

Yes, Shotsy is free to download, and its core features, including dose tracking, injection-site rotation, weight charts, and side-effect logging, are free to use. There is an optional premium tier of around $49.99 per year for additional features, but you do not need it to track a GLP-1 medication well.

Do I need a separate app for food on a GLP-1?

Usually yes, because most GLP-1 shot trackers only offer light nutrition logging, often just pulled from Apple Health. Since protein intake is critical for protecting muscle on these medications, a dedicated free food tracker such as Hoot, Cronometer, or MyFitnessPal does that job far better than a shot tracker alone.

How much protein should I eat on a GLP-1 to protect muscle?

Most evidence-based guidance suggests about 1.2 to 1.6 grams of protein per kilogram of body weight per day during weight loss, spread across several meals. For a 175-pound person that's roughly 95 to 130 grams a day. Confirm your own target with your doctor or dietitian, especially if you have kidney concerns.

Will a GLP-1 app track my weight and side effects too?

Yes. Shotsy, Regimen, Glapp, and MyTherapy all log weight trends and side effects on their free tiers, and several sync with Apple Health or Health Connect so the data lives alongside your activity and sleep. This is one area where the free shot trackers are genuinely strong.

Sources

Wilding JPH, et al. Impact of Semaglutide on Body Composition in Adults With Overweight or Obesity: Exploratory Analysis of the STEP 1 Study. Diabetes, Obesity and Metabolism, 2021 (PMC8089287).

Neeland IJ, et al. Changes in lean body mass with glucagon-like peptide-1-based therapies and mitigation strategies. Diabetes, Obesity and Metabolism, 2024.

Endocrine Society. Consuming more protein may protect patients taking anti-obesity drugs from muscle loss (ENDO 2025 press release). endocrine.org.

Mayo Clinic. GLP-1 medications and muscle loss: what to know about nutrition. mayoclinic.com.

American Diabetes Association. New GLP-1 therapies enhance quality of weight loss by improving muscle preservation. diabetes.org.

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Disclaimer: Hoot provides general nutrition information for educational purposes only. It is not medical advice. GLP-1 medications are prescription drugs, and these apps do not dose, diagnose, or replace your care team. Consult a qualified healthcare provider or registered dietitian for guidance tailored to you, including your calorie floor and protein target.