Free Tools for GLP-1 Medication Users
Nine free tools built specifically for Ozempic, Wegovy, Mounjaro, and Zepbound. No account. No generic advice. Every tool is built around how these medications actually work.Tools Built for GLP-1 Medication Users
Ozempic, Wegovy, Mounjaro, and Zepbound create specific nutritional challenges that generic health tools are not built for. These tools are designed around how these medications actually work.
GLP-1 Symptom Checker
Feeling tired, nauseated, or stuck? Most GLP-1 symptoms have a nutritional cause — not just a medication cause. This tool identifies what is most likely driving your symptoms and gives you a personalised action plan in four minutes.
- Checks 12 metabolic risk factors simultaneously — calorie floor, protein, hydration, electrolytes, muscle loss, adaptation, and more
- Colour-coded findings in plain language — no medical jargon
- Priority actions ranked by impact so you know what to fix first
- Links to the specific Fueled Framework guide for each issue found
Most people on GLP-1 medications have multiple symptoms at once and assume it is just the medication. In most cases the root cause is nutritional and completely fixable. Fatigue, hair loss, brain fog, and plateaus often share one or two underlying causes. This tool finds them.
Injection Day Eating Guide
What you eat before and after your injection determines how much muscle you keep and how bad the nausea gets. This tool maps out exactly what to eat across the 72 hours around your injection — personalised to your medication, dose, and nausea sensitivity.
- Separate strategies for semaglutide and tirzepatide — different peak timing, different approach
- Five colour-coded windows: pre-injection, hours 1–8, peak nausea, recovery, and optimal days
- Specific meal recommendations for each window including the alarm method for zero-appetite days
- Foods to avoid in each window and exactly why
Most people treat every day of their injection week the same — but semaglutide peaks at 24 hours post-injection and tirzepatide builds to peak at 48 to 72 hours. Eating should be structured around that curve. The pre-injection window is the best eating opportunity of the week and most people completely miss it.
GLP-1 Protein Calculator
Without deliberate protein targeting, 25 to 40% of weight lost on GLP-1 medications comes from lean mass rather than fat. This calculator gives you a personalised daily protein target and per-meal minimum — the two numbers that actually protect muscle.
- Daily target calculated from your body weight and medication type
- Per-meal leucine threshold target — the number most people miss entirely
- Muscle loss risk flag if your current intake is below the safe threshold
- Covers Ozempic, Wegovy, Mounjaro, and Zepbound specifically
Knowing your daily protein total is not enough. Your body can only trigger muscle protein synthesis if each meal contains at least 25 to 30 grams of protein — the leucine threshold. Eating 90 grams in one dinner gives you one anabolic window. The same 90 grams across three meals gives you three. This calculator covers both numbers.
GLP-1 Meal Planner — 7-Day Plan
Deciding what to eat when appetite is unreliable and nausea affects what is tolerable is harder than it sounds. This tool builds a complete seven-day meal plan around your actual protein target, calorie goal, medication, and current side effects.
- Protein and calorie targets calculated automatically from your body weight
- Side effect filtering — nausea, constipation, fatigue, low appetite, acid reflux
- 44 meals in the database filtered by diet type and symptom profile
- Auto-generated shopping list and injection day meal guidance included
When you have no appetite and nothing sounds appealing, having a pre-built plan removes the decision fatigue that leads to skipping meals and missing protein targets. The plan is filtered for what is actually tolerable for your current symptoms — not a generic template that ignores how the medication affects eating.
GLP-1 Progress Tracker
The scale alone is the worst metric for tracking progress on GLP-1 medications. If you are losing fat but maintaining muscle, the scale barely moves. This tracker gives you the complete picture — weight trend, protein intake, calories, hydration, and injection history in one place.
- Weight chart with trend line across your full GLP-1 journey
- 12-week injection dose grid for all four medications
- Daily log with protein, calorie, and hydration targets
- Smart alerts when intake falls below safe thresholds
- Data saves between sessions — no account needed
Most progress tracking on GLP-1 therapy focuses entirely on scale weight. But if you are also doing resistance training and hitting protein targets, you may be losing significant fat while maintaining or building muscle — and the scale makes it look like nothing is happening. Tracking protein and body measurements alongside weight tells the real story.
Protein and Muscle Preservation Tools
Protein is the single most important nutritional variable for protecting lean mass during weight loss. Most people significantly underestimate how much they need.
Protein Intake Calculator
A general protein calculator based on the ISSN evidence-based position stand — the most rigorous available. Gives you a practical daily gram target based on your body weight and activity level, not a vague range.
- Based on the ISSN evidence-based protein position stand
- Personalised to body weight and activity level
- Supports muscle maintenance, weight loss, and metabolic health goals
- Use alongside the GLP-1 Protein Calculator if you are on medication
Standard dietary guidelines significantly underestimate protein requirements during active fat loss. Most people eating in a calorie deficit consume 40 to 60% less protein than they need for muscle preservation. This calculator gives you the number based on actual sports nutrition science rather than general population guidelines.
Calorie and Metabolic Calculators
Most calorie calculators give you one number without accounting for how your metabolism adapts during sustained restriction. These tools go further.
Smart Calorie Calculator
Calculates your BMR and TDEE then adjusts your calorie target for metabolic adaptation — the reduction in metabolic rate that happens after weeks of sustained restriction. If you have ever felt stuck despite eating less, this is why.
- BMR using the Mifflin-St Jeor formula — the most accurate available
- TDEE adjusted for your specific activity level
- Metabolic adaptation correction for extended calorie restriction
- Sustainable calorie range output — not just a single number
- Calorie floor warning if current intake is dangerously low
After 8 to 16 weeks of sustained restriction, metabolic rate can fall by 200 to 400 calories per day through adaptive thermogenesis — a survival mechanism that most calculators completely ignore. This tool accounts for where your metabolism actually is, not where a simple formula assumes it should be. It is the most important calculation for anyone who has hit a plateau.
GLP-1 Reference Guides
Not calculators, but the most-referenced decision guides on the site for understanding your medication and options.
Ozempic vs Wegovy vs Mounjaro — What Is the Difference?
Ozempic and Wegovy are the same drug at different doses for different conditions. Mounjaro and Zepbound are a different drug entirely — a dual GIP and GLP-1 receptor agonist that activates two hunger-suppressing pathways. The difference matters for expectations, side effects, and nutrition strategy.
- Active ingredients, mechanisms, and approvals explained clearly
- Clinical trial weight loss data from STEP, SURMOUNT, and SELECT trials
- Full ten-attribute side-by-side comparison table
- 20.2% vs 13.7% average weight loss — Mounjaro vs Wegovy head-to-head (SURMOUNT-5)
Many people on GLP-1 therapy do not fully understand how their specific medication works — and the differences between semaglutide and tirzepatide affect everything from how nausea is managed to what weight loss is realistic to how nutrition should be structured. This is the most complete comparison available in plain language.
More Tools Coming Soon
The Fueled Framework tool library is expanding. These four tools are in development.
GLP-1 Weight Loss Plateau Analyser
Identifies whether your plateau is driven by adaptive thermogenesis, muscle loss reducing metabolic rate, calorie miscounting, or medication tolerance — with a specific action plan for each cause.
Muscle Loss Risk Calculator
Calculates your current lean mass loss risk from protein intake, training frequency, weight loss rate, and medication dose combined — with a severity score and prevention protocol.
Electrolyte Deficiency Checker
Assesses sodium, potassium, and magnesium deficiency risk from your food volume, fluid intake, and symptom pattern on GLP-1 therapy — with targeted replacement recommendations.
GLP-1 Meal Builder
Builds high-protein, low-volume meals optimised for the leucine threshold and GLP-1 nausea tolerance at your specific dose level. Filter by cuisine type, prep time, and current symptoms.