A free GLP-1 tracker, and what "free" really means

The medication is already the expensive part. So when you type "free GLP-1 tracker" into the App Store, it's a reasonable instinct: you want something to remember your shot day and hold your history, and you'd rather not add another monthly charge to do it.

We'd like to be straight with you about what Holt costs, and then show you how to track well whichever way you go.

Is Holt actually free?

Holt is free to download on iPhone. Some features are part of an optional subscription — offered weekly, monthly or annually on the App Store. We'd rather say that plainly here than have you find out three weeks into your log.

So the honest answer is: free to try, not free in every part. You can install it, set up your medication and see how the screens fit your week before deciding whether the subscription is worth it to you.

What should I check before trusting a "free" tracker?

Your dose history becomes more valuable every week, so it's worth five minutes before you start:

Check	Where to find it
In-app purchases	The App Store listing, under "In-App Purchases"
What happens to your data	The app's privacy label on the listing
Whether you can share a summary	Look for an export or doctor report
Platform	iPhone only, Android only, or both

None of this is a reason to avoid an app. It just means you know the deal before your history lives there.

Can I track a GLP-1 for free without an app?

Yes, and plenty of people do. A note on your phone, a spreadsheet or a card on the fridge works if it holds four things every week:

1. Date and time of the dose.
2. Dose in mg — so you can see where you are in your schedule.
3. Injection site, with the side — "stomach, left", not just "stomach". The Wegovy and Zepbound labels both say to rotate sites with each dose.
4. One line on how you felt over the next two or three days.

Pair it with a recurring phone alarm on shot day and you have a working system. If you'd like help picking a regular day, our free shot-day planner runs in your browser with no sign-up.

Where does a free log start to strain?

Usually in three places. The reminder doesn't know whether you've already taken the dose, so it can't stop nagging or nudge you when you haven't. Rotation depends on you scrolling back to find last week's site. And when an appointment comes round, you're summarizing weeks of notes in the waiting room.

There's also everything a GLP-1 changes besides the dose. A 2025 joint advisory from four obesity and nutrition societies names adequate protein and fluids among the core priorities during GLP-1 treatment — and a quieter appetite makes both easy to miss. A paper log rarely tracks that well.

How Holt helps

Here's what you'll see when you open Holt:

• Treatment screen. "Last dose" and "Next dose" with a countdown (for example, 1d 9h), an estimated medication-level chart over 7 or 30 days, and an injection-site card with "Rotate next".
• Reminders and a Live Activity. On shot day your lock screen says "It's shot time! Log your dose", and logging is a few taps.
• Log Injection. Pick the site — arms, stomach or thighs, left or right, upper, lower, inner or outer — and Otto suggests the next spot in your rotation.
• Home summary. Calories, water, protein, activity and fiber against your goals, with a photo meal scan to estimate what's on your plate.
• Results and a Doctor Visit Report. Weight trend and % to goal, plus a PDF summary for 30 days, 90 days or your full history, with suggested questions to ask.

Some of these are part of the optional subscription. Downloading is free, so the simplest way to see which ones matter to you is to try it with your next dose.

Download Holt free on iPhone

Written by the team behind Holt. Prices are from the App Store listing as of November 1, 2026.