Built on the 2025 GLP-1 nutrition advisory

Lose the fat.
Keep the muscle.

The app that helps you protect your muscle on a GLP-1. A daily protein floor for a smaller appetite, short strength workouts and a monthly muscle check.

Get your plan
Scan to download
Keep for iPhone

3-day free trial, then $49.99/yr. Cancel anytime.

  • Any GLP-1 medication
  • Weekly shots or daily pills
  • Doctor-ready PDF
Keep's meal scan: a photo of a salmon poke bowl with 30 g protein, 560 calories and 55 g carbs
Protein ring: 84 of 106 g, 22 g to go, with calories at 1,020 of 1,600
Chart: chair stands rising from 12 to 15 while weight goes down
Easy protein
for small appetites
Greek yogurt 17 g Protein shake 30 g Chicken and rice soup 18 g Cottage cheese 12 g Edamame 18 g Scrambled egg whites 13 g Chia pudding with yogurt 21 g Lentils 18 g Cottage cheese and raspberries 13 g String cheese and crackers 7 g
Why muscle matters

GLP-1s work. But not all the weight you lose is fat.

~40%

of the weight lost was lean mass in the STEP 1 semaglutide trial.

Fat, about 60% Lean mass, about 40%

Body-composition substudy. New England Journal of Medicine, 2021.

~25%

of the weight lost was lean mass in the SURMOUNT-1 tirzepatide trial.

Fat, about 75% Lean mass, about 25%

Body-composition substudy, published 2025.

Lean mass includes water and organs as well as muscle. To protect it, the 2025 joint advisory on GLP-1 nutrition points to two habits: enough protein and regular strength training. Keep is built around both.

Read the advisory
What it looks like

Where the weight comes from matters.

Two people can lose weight on a GLP-1 very differently. Enough protein and regular strength training help the loss come from fat, not muscle.

Muscle Fat Muscle at the start
Start
Before weight loss

Muscle sits under a thicker layer of fat.

Muscle lost
Without a muscle plan

Fat drops, and so does muscle. In the STEP 1 trial, about 40% of the weight lost was lean mass.

Muscle kept
With protein and strength training

Mostly fat drops and more muscle stays. The 2025 advisory recommends both to protect lean mass.

Illustration, not real people or a prediction for you. Based on body-composition findings in GLP-1 trials and the 2025 joint nutrition advisory. Individual results vary.

See how much protein you need
Inside Keep

Everything that protects muscle, in one app.

Protein, strength and the medication side of things, built for eating less.

Meal scan

Snap a meal. See the protein.

Point your camera at any plate. Keep estimates protein, calories and carbs in seconds and tells you when you've hit your floor.

  • Fix the portion in a tap
  • Save favorites to My foods
A scanned salmon poke bowl with a portion picker, showing 30 g protein, 560 calories and 55 g carbs, and a note that the protein floor is hit

A protein floor made for you

Sized for your height, weight and training, then split into meals a smaller appetite can manage.

A plan card: daily protein floor of 104 g a day, 1.5 g per kg of adjusted weight, inside the advisory range

Strength, three times a week

Short full-body workouts at home or the gym, in three levels, guided set by set.

Full body B 25 min
Squat 3 × 12
Knee push-up Set 2 of 3
Band good morning 3 × 10

A monthly muscle check

Chair stands and push-ups every four weeks show if your strength is holding as the scale drops.

Chair stands in 30 seconds rose from 12 to 15 while weight went down

Gentle days

Queasy after your shot? Keep splits your protein into small, easy meals for the day.

Gentle protein for today: 106 g split into five small meals, with tips like small portions, cold or bland, and sip, don't gulp

Every shot, logged

Log a dose in a tap. A body map suggests where your next shot goes.

Recent shots on a body map: next is arm, left; the last shot was belly, left

Side-effect patterns

Quick daily check-ins show when symptoms tend to follow your shot.

How you've felt this week, with the pattern: nausea usually shows up 1 day after your shot, mostly mild

Streaks that survive shot day

Muscle Guard scores your week from protein, strength and pace of loss.

83
Muscle Guard
Score this week
15-day streak
15 days to Silver
Protein calculator

How much protein do you need?

Eating less makes every gram count. Try the formula Keep uses to set your starting floor.

200 lb
5 ft 6 in
Sex
Strength training
Your daily protein floor
108 g a day
1.2 g/kgAdvisory range1.6 g/kg
Per meal
36 g
across 3 meals
Per kg
1.5 g
of your adjusted weight, 72 kg
Get your full plan

Based on the 2025 advisory range of 1.2 to 1.6 g per kg. An estimate, not medical advice. Ask your prescriber what's right for you.

Why Keep

Shot trackers log the dose. Keep protects the muscle.

Keep compared with shot trackers and calorie apps
Feature Keep Shot trackers Calorie apps
Protein floor from GLP-1 guidance Yes Some Generic
Meals sized for a smaller appetite Yes No No
Meal scan with protein Yes Some Yes
Strength plans to protect muscle Yes No Some
Monthly muscle check Yes No No
Shot log and site rotation Yes Yes No
Side-effect patterns Yes Some No
Doctor-ready PDF Yes Some No

Based on the typical features of each kind of app in 2026. Individual apps vary.

Doctor visits

Walk into every appointment prepared.

A one-page PDF of your doses, weight, side effects, protein and strength checks, plus the questions you want to ask. Share or print it from your phone.

A one-page visit summary PDF with weight change, doses on schedule, days protein was hit, a weight chart with dose steps, and tables of doses and side effects

Private by design

Your health data is yours. Keep only uses it to run your plan.

  • Your plan and logs sync to your account only
  • Meal photos are analyzed only when you scan, never stored and never used to train AI
  • Delete your account and its backup anytime in Settings
  • We never sell your data
Read the privacy policy
Pricing

Try Keep free for 3 days

Free to download. Start a free trial with the yearly plan, or go monthly or weekly. Every plan unlocks everything.

Yearly Best value
$49.99 / year

3-day free trial, then about $0.96 a week

Start free trial
Monthly
$14.99 / month

Billed monthly. Cancel anytime.

Get Keep
Weekly
$6.99 / week

Billed weekly. Cancel anytime.

Get Keep
Every plan includes Meal scans Protein plan Strength plans Muscle check Shot log Side-effect insights Doctor reports Streaks

Prices in US dollars and may vary by country. Subscriptions renew automatically unless cancelled at least 24 hours before the end of the period. Manage or cancel anytime in your iPhone's Settings.

FAQ

Questions, answered

Can't find yours? Contact support.

Is Keep medical advice?

No. Keep provides general nutrition and fitness tracking. It never gives dosing advice, and it reminds you to follow your prescriber.

Which medications does Keep work with?

Any GLP-1 taken as a weekly shot or a daily pill: semaglutide or tirzepatide shots, pills like oral semaglutide or orforglipron, and compounded or other GLP-1 medications.

How does Keep set my protein target?

From the 2025 GLP-1 nutrition advisory: 1.2 to 1.6 g of protein per kg, chosen by how much you train and adjusted for your height. Keep then splits it into meals sized for a smaller appetite.

Will Keep tell me how to dose?

No. Keep logs the dose your prescriber chose and keeps track of your schedule. Any change to your dose is between you and your prescriber.

Do I need a gym?

No. Choose home or gym when you set up your plan, then pick one of three levels. Every move has an easier version.

Do I need an account?

Yes. A free account keeps your plan backed up, so it comes back on any new phone. Sign in with Apple, Google or your email.

What happens to my meal photos?

They're analyzed only when you choose to scan a meal. They're never stored and never used to train AI.

How do I cancel?

Anytime in your iPhone's Settings: tap your name, then Subscriptions. Cancel at least 24 hours before your trial ends and you won't be charged.

Protect the muscle you're working for.

Answer 7 quick questions and get your plan in about two minutes.

Get your plan
Scan to download
Keep for iPhone

3-day free trial, then $49.99/yr. Cancel anytime.

Choosing a strength plan in Keep: at home or at a gym, levels 1 to 3