Free Calorie Tracking for People on Mounjaro and Wegovy

When appetite drops significantly — as many people on Mounjaro or Wegovy experience — it can be easy to under-eat without realising it. Getting too few calories, and particularly too little protein, can make it harder to maintain muscle as the scale moves. Tracking what you eat gives you a clearer picture of whether your intake is supporting your body, not just limiting it.

What to focus on

• Protein first: Many people find that prioritising protein at each meal helps with satiety and supports muscle retention. General guidance often points toward 1.2–1.6 g per kg of body weight as a useful range, though your prescriber or doctor can advise on what makes sense for you specifically.
• Total calories: Even with reduced appetite, understanding your rough daily intake helps you avoid swinging too far in either direction — too low can cause fatigue and muscle loss; too high can slow progress.
• Eating patterns: Logging over time reveals patterns — which meals or times of day are hardest, where protein tends to fall short, or whether hydration is consistently low.

Free tools are a good place to start

A reliable calorie tracker does not need to be expensive or complicated to be useful. The most important thing is that it fits into your day easily enough that you actually use it. If logging feels like a chore, it tends to fall away — so simplicity matters. For people curious about what counts as a genuinely useful calorie tracker, the key qualities are speed, accuracy, and the ability to see trends over time, not just a daily total.

If you also want to factor in how activity affects your intake, pairing food logging with an exercise calorie tracker gives a more complete view of your energy balance.

The fastest way to log a meal is to photograph it. GLP Trackr's AI food photo scan reads your plate and returns an instant calorie, protein, and macro breakdown — no searching, no typing, no guesswork. Point your camera at whatever is in front of you and the app does the rest, which matters most on days when appetite is low and cooking is minimal.

For packaged foods, the barcode scanner pulls up nutrition data instantly. And for anything else, manual search covers a wide range of ingredients and dishes. The aim is to remove every possible reason not to log.

Beyond single meals, GLP Trackr lets you set a daily calorie and protein target so you can see at a glance how you're tracking through the day. The daily check-in brings together food, weight, mood, energy, and water in one 30-second log — useful for spotting the connections between what you eat and how you feel, which you can then bring to conversations with your prescriber or doctor.

For a broader view of how your food intake fits into your overall GLP-1 journey — including how it relates to the calorie deficit most people aim for — the calorie deficit guide covers the principles in plain language.

GLP Trackr is free to try for 7 days and available on the App Store and Google Play. Snap your first meal, set your protein goal, and start seeing your week in a whole new way — no commitment needed to get started.

GLP Trackr is a tracking tool, not a substitute for guidance from your healthcare professional. If you have questions about the right calorie intake for your situation, your prescriber or doctor is the best person to ask.