A free GLP‑1 tracker template for paper or a spreadsheet.
A one‑page GLP‑1 dose log you can print, and a CSV for a spreadsheet. Each row is one dose: the date, time, dose, injection site, how the day after felt, side effects and weight. It’s free, and no email address is needed. It’s from Max HP, a GLP‑1 dose tracker for iPhone.
What’s on the sheet
- Date and timeWhen you took the dose. Taking it at a different time or on a different day is worth a note.
- DoseWhat you took, exactly as prescribed. For compounded medication, the units you drew as well as the milligrams.
- SiteWhere you injected: upper or lower abdomen, thigh or back of upper arm, left or right. The injection site tracker has a body map for this.
- Day afterGreat, off or rough: a quick way to see which doses were harder.
- Side effects and notesWhich ones, how strong (mild, moderate or severe) and for how many days.
- WeightIf you weigh yourself. One reading jumps around; a 7‑day average is steadier.
When your prescriber changes your dose, draw a line across the sheet and write the new dose and the date. Each run of doses between two lines is one dose step, and that’s the unit most appointments come back to: how did the last dose go?
The spreadsheet version
The CSV template opens in Numbers, Excel or Google Sheets. It has one row per entry and three example rows, a dose, a check‑in and a weigh‑in, to show the format. Delete them and add your own.
| Column | What goes in it |
|---|---|
type | dose, check_in or weight |
timestamp | Date and time, such as 2026-09-26T20:10:00-04:00 |
medication, step_dose, dose | The medication, the dose step you’re on, and the dose you took |
site | Where you injected |
overall, symptoms, appetite, food_noise | How the day felt, side effects with how strong, and appetite and food noise |
weight_display, display_unit | Your weight, and lb or kg |
note | Anything else |
The columns match Max HP’s CSV export, so a sheet kept by hand reads the same as one from the app. Max HP doesn’t import CSV files.
Paper, spreadsheet or app
Paper is private and needs nothing but a pen. A spreadsheet adds sums and charts. An app does the remembering: reminders, the next site to use, supply counts, and a summary for each dose step. Max HP is that app for iPhone. Logging is free, there’s no account, and your log is never sent to us.
More free sheets
Questions
- Is the GLP‑1 tracker template free?
- Yes. Download, print and share it. There’s no sign-up and no email address.
- What goes in a GLP‑1 log?
- At least the date, the dose and, for injections, the site. Side effects with how strong they were and how long they lasted, and your weight if you track it, make the log more useful at an appointment.
- Can I use it for pills as well as shots?
- Yes. Leave the site column empty, or use it to note when you ate afterwards.
- Does the template tell me what dose to take?
- No. It’s a record. Your prescriber decides your dose.
Updated