Free GLP-1 Tracker: What to Log and Which Apps to Use (October 2026)

01 · The core answer

What a free GLP-1 tracker should actually do

A free GLP-1 tracker should make your weekly routine easier and give you a clear record to share at reviews. Mounjaro is a once-weekly injectable medicine, so the most useful feature is a reliable reminder for your injection day.¹ After that, you want somewhere to note your dose strength, how you felt, and your weight trend.

Our GLP-1 tracker guide goes deeper on each feature. If you want an app comparison, see the best GLP-1 tracker app page.

02 · Your options

Free tracking options compared

There are three broad routes, and each suits a different person.

If you want to see more free app choices, our free GLP-1 app page covers them, and the GLP-1 app tracker page looks at app features in more detail.

03 · What next

Is a tracker relevant to you?

A tracker helps if you already take a GLP-1 medicine or are about to start. If you are still deciding on treatment, start with our weight loss clinic page. If you are on Mounjaro, see the free Mounjaro tracker page, which is specific to tirzepatide.

04 · What to log

What to log each week

Record the same few things every week and your data becomes useful. Consistency matters more than detail.

• Injection day and time. Mounjaro is taken once weekly, so a steady routine helps.¹
• Dose strength. Mounjaro comes in strengths from 2.5mg up to 15mg, and your prescriber moves you between them.¹
• Pen start date. Once in use, a pen can be kept out of the fridge at a temperature not above 30°C for up to 30 days after first use, and must then be thrown away.
• Weight. Weigh at the same time of day on the same scales and focus on the trend, not single readings.
• Side effects. Note what happened, when, and how strong it felt.

Results vary between people. In the SURMOUNT-1 trial, people taking tirzepatide alongside diet and exercise lost on average 15% of their body weight on 5mg, 19.5% on 10mg and 20.9% on 15mg over 72 weeks, compared with 3.1% with lifestyle changes alone. These are trial averages, and individual results vary.² Your tracker shows your own pattern, which is what counts.

05 · Logging side effects

Logging side effects usefully

Side-effect notes are the most valuable part of a tracker because they help your prescriber decide on dose changes. Write down what you felt, the day relative to your injection, and what you ate. A short note is enough.

Bring your log to monthly reviews. If a new symptom worries you, speak to your prescriber rather than waiting. For severe, persistent stomach pain, yellowing of the skin or eyes, or swelling of the face or throat, get medical help straight away. You can also report suspected side effects through the MHRA Yellow Card scheme.¹⁹

Our customers have ongoing monthly reviews, dose titration and side-effect support from the prescribing team, so a clear log makes those conversations quicker.

06 · Choosing an app safely

Choosing a free app safely

Check three things before you trust any free tracker with health data. First, read the store listing to see what is free and what needs a paid upgrade. Second, read the privacy policy to see who can access your data and whether you can delete it. Third, look at whether it supports the medicine you take and the doses you use.

Be wary of any app that claims to adjust your dose or promises specific results. A tracker records information. Only your prescriber changes your treatment. Our best GLP-1 tracker app page lists what to look for in more detail.

07 · Can GLP-1 be free?

Can the medicine itself be free?

The tracker can be free, and the medicine can be free on the NHS if you qualify. Mounjaro is available on the NHS, but access is being phased in over several years.⁶ NICE recommends it for adults with a BMI of at least 35 plus at least one weight-related condition, and the NHS primary-care rollout began in June 2025 with the highest-need groups first (initially BMI 40+ with four or more qualifying conditions).⁴

Full rollout is expected to take years, which is why many people who meet the licensed criteria choose regulated private treatment rather than waiting. If you choose private treatment, you can see the current Mounjaro pen prices and consultation, with our price checked 11 October 2026.

08 · Stopping and restarting

Tracking when treatment changes

Keep logging if you pause, change dose or stop, because your notes show how your body responds. Tirzepatide has a half-life of about five days, so after a final dose it takes roughly four to five weeks to clear the system, and nothing needs doing while it clears.¹

Speak to your prescriber before any change to your schedule. Mounjaro is a prescription-only medicine, supplied only after an online consultation reviewed by a GPhC-registered prescriber, and it is used alongside a reduced-calorie diet and increased physical activity.

09 · Food and recipes

Food logging and recipes

Some trackers add food logging, which can help if you want to keep an eye on protein and portions. This is optional, and a simple weekly note is enough for most people. Treatment works alongside a reduced-calorie diet, so meal ideas help. Our free GLP-1 diet recipes page has some starting points.

10 · Serious side effects

Serious side effects: when to get help straight away

Serious side effects are uncommon but need urgent attention. Seek immediate medical help for: severe, persistent stomach pain that may spread to your back, with or without vomiting (possible pancreatitis); pain in the upper right abdomen, fever or yellowing of skin/eyes (possible gallbladder problems); or signs of a severe allergic reaction such as swelling of the face or throat and difficulty breathing. If you take insulin or a sulfonylurea alongside Mounjaro, watch for low blood sugar (shakiness, sweating, confusion) — your prescriber may need to adjust those medicines.¹