Free tools

Tools for your GLP‑1 journey.

Protein, fiber, water, your weight timeline and dose schedules, worked out the way the Morning app does it.

Your journey

GLP-1 weight timelineWhere the trials averaged on tirzepatide or semaglutide, roughly when, and how much could be muscle.Titration schedulesThe label's step-up for Wegovy, Ozempic, Mounjaro and Zepbound, as dates from your first dose.

Food and water

Protein calculatorYour daily protein target on a GLP-1, split per meal, with easy foods for low-appetite days.Fiber calculatorA daily fiber target, with simple foods that get you there and help with constipation.Water calculatorHow much to drink in a day, in glasses, because a GLP-1 quiets thirst too.

How these tools work

Every tool uses the same formulas as the Morning app, so the numbers you see here are the ones the app uses for you. Each page shows the method, its sources and its limits.

None of them tells you what dose to take. That is between you and your clinician.

Guides that go deeper

GLP‑1 side effects, week by weekNausea, diarrhea and constipation are the most common GLP-1 side effects. They peak in the first weeks and after each dose increase, then usually ease.What to eat on a GLP‑1On a GLP-1, eat protein first, add fiber slowly, drink steadily and keep meals small. A simple plan, a sample day and a grocery list.Your first month on a GLP‑1, week by weekThe first 4 weeks on Wegovy, Ozempic, Zepbound or Mounjaro use a starting dose. Expect appetite changes, some nausea, and modest early weight change.Muscle loss on a GLP‑1, and how to protect itIn trial scans, about a quarter of weight lost on tirzepatide and about 40% on semaglutide was lean mass. Protein and strength training help.

All guides and tools →

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