The UK's most complete GLP-1 guide
Every Question Answered. Every Side Effect Explained.
- How GLP-1 medications work
- Mounjaro vs Wegovy compared
- Injection instructions
- Side effects & solutions
- What to eat on treatment
- FAQs answered
Free tracker included with every download this week
7 Meals A Day Plan For Weight Loss In The UK
A 7 meals a day approach to weight loss focuses on smaller, more frequent eating to manage hunger and maintain energy levels. However, research shows that meal frequency matters less than overall calorie intake and quality of food. If you're struggling with hunger or food cravings despite frequent eating, prescription weight management medications available through the UK may help support your efforts alongside dietary changes. This guide covers both meal planning strategies and NHS-approved prescription options for eligible adults.
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Calculate Your BMI Instantly
Enter your height and weight below. Supports both imperial (stone & lbs) and metric (kg). Results include NHS category, healthy weight range, and ethnicity adjustments.
What Is BMI and Why Does It Matter?
Body Mass Index (BMI) is the most widely used screening tool for assessing whether your weight falls within a healthy range. Used by the NHS, GPs, and weight management services across the UK, BMI provides a quick snapshot of your weight relative to your height. The formula is simple: your weight in kilograms divided by your height in metres squared (kg/m²).
While BMI isn't a perfect measure — it doesn't account for muscle mass, bone density, or fat distribution — it remains the standard first step in identifying potential weight-related health risks including type 2 diabetes, cardiovascular disease, high blood pressure, and certain cancers.
The NHS also recommends adjusted thresholds for people of South Asian, Chinese, or Black African heritage — a BMI of 23 or above is classified as overweight, and 27.5 as obese. Our calculator includes this adjustment as a one-click toggle.
UK Prescription Weight Loss Options
For adults struggling with weight management in the UK, prescription medications offer evidence-based support when combined with dietary and lifestyle changes. The main UK-licensed options are Mounjaro (tirzepatide), Wegovy (semaglutide), and Saxenda (liraglutide).
Mounjaro is a once-weekly injection that works on two appetite pathways, with clinical trials showing average weight loss of 15–21% over 72 weeks. Wegovy is also once-weekly and achieved approximately 15% average weight loss in trials. Both require a prescription and clinical assessment to confirm eligibility.
You may be eligible if you have a BMI of 30 or above, or BMI of 27–29.9 with weight-related health conditions such as type 2 diabetes, high blood pressure, or sleep apnoea. For adults of South Asian, Chinese, Black African, or Black Caribbean heritage, NHS guidance recommends lower eligibility thresholds due to higher health risks at lower BMI levels. Use our BMI calculator above to check your personal BMI and assess potential eligibility.
Clinically BackedWeight Loss
No appointments. No waiting rooms. Just care — from a UK-regulated online pharmacy.
How It Works
Three simple steps to understand your weight and take action.
Enter your height and weight in our free calculator. Get your BMI, NHS category, healthy weight range, and ethnicity-adjusted thresholds instantly.
If your BMI suggests you're overweight or obese, explore our GLP-1 calculators to project potential weight loss on Mounjaro or Wegovy.
Use our progress tracker to log your weight weekly, visualise your journey with charts, and stay motivated — all stored privately in your browser.
Free Weight Loss Tools & Guides
Everything you need to understand your weight, explore medication options, and track your progress — completely free.
NHS Access vs Private Prescription
NHS route: Prescription weight loss medication is available through tier 3 specialist weight management services. Ask your GP for a referral if you meet eligibility criteria. NHS access varies significantly by region and waiting times can be lengthy in many areas.
Private route: UK-licensed prescribers can assess you for prescription weight loss medication through online consultations. If clinically appropriate, prescriptions are dispensed by GPhC-registered pharmacies. This route doesn't require an NHS referral and is available more quickly, though costs apply. Whether you choose NHS or private, prescription medications work best alongside reduced-calorie eating, regular physical activity, and behavioural changes. Track your progress with our free progress tracker to monitor how dietary changes and any prescribed medication support your goals.
- Dual GIP/GLP-1 receptor agonist
- Up to 22.5% body weight loss (SURMOUNT-1)
- Weekly injection, dose escalation over 20+ weeks
- Available via private prescription in the UK
- Doses: 2.5mg → 5mg → 7.5mg → 10mg → 12.5mg → 15mg
- GLP-1 receptor agonist
- Up to 15–17% body weight loss (STEP trials)
- Weekly injection, 5-step dose escalation
- NHS & private prescription available
- Doses: 0.25mg → 0.5mg → 1mg → 1.7mg → 2.4mg
Mounjaro vs Wegovy: Head-to-Head
A side-by-side comparison of the two most popular GLP-1 weight loss medications available in the UK.
| Feature | Mounjaro | Wegovy |
|---|---|---|
| Drug class | Dual GIP/GLP-1 agonist | GLP-1 agonist |
| Active ingredient | Tirzepatide | Semaglutide |
| Avg. weight loss | 15–22.5% | 12–17% |
| Key trial | SURMOUNT-1 (2022) | STEP 1 (2021) |
| Max dose | 15 mg weekly | 2.4 mg weekly |
| Escalation period | 20–32 weeks | 16–20 weeks |
| Administration | Weekly injection (pen) | Weekly injection (pen) |
| NHS availability | Private prescription only | NHS & private |
| Approx. private cost | £150–£250/month | £150–£300/month |
| Common side effects | Nausea, diarrhoea, constipation | Nausea, vomiting, diarrhoea |
Data sourced from SURMOUNT-1 and STEP 1 clinical trials. Costs are approximate and vary by provider. Always consult a prescriber.
Am I Eligible for Weight Loss Medication?
In the UK, eligibility for GLP-1 weight loss medications like Mounjaro and Wegovy is based on your BMI and overall health profile.
- BMI of 30 or above (obese)
- Age 18 or over
- No contraindicated conditions
- Committed to lifestyle changes
- BMI of 27 or above
- Plus type 2 diabetes
- Or high blood pressure
- Or obstructive sleep apnoea
Use our BMI calculator to check whether your BMI falls within the eligible range.
How We Built These Tools
Every calculator and guide on myweightcheck is built with accuracy and transparency in mind. Our BMI calculator uses the standard WHO formula with NHS-aligned category thresholds. Our GLP-1 projections are modelled on published clinical trial data from SURMOUNT and STEP studies.
All data stays on your device. We don't require sign-ups, and we don't store your health information on any server. Your progress tracker saves data locally in your browser using localStorage, so only you can see it.
We're based in the UK and our tools are designed specifically for UK users — supporting stone & lbs by default, referencing NHS guidelines, using NICE-approved medication data, and linking to GPhC-registered pharmacies.
Frequently Asked Questions
Common questions about BMI, weight loss medications, and our free UK tools.
Is a 7 meals a day plan better than 3 meals for weight loss?
Research shows that meal frequency has minimal impact on weight loss — total calorie intake is what matters most. Some people find frequent smaller meals help manage hunger, while others do better with fewer larger meals. Weight loss injections like Mounjaro and Wegovy work alongside any meal pattern you find sustainable, making it easier to maintain a calorie deficit regardless of eating frequency.
Can I use a 7 meal plan while taking Mounjaro or Wegovy?
Yes, prescription weight loss medications work effectively with any eating pattern. However, these medications typically reduce appetite and make you feel fuller after smaller portions, so you may naturally eat fewer, larger meals rather than seven small ones. Your prescriber will advise how to adjust your meal pattern based on how you respond.
Who is eligible for prescription weight loss medication in the UK?
Adults with a BMI of 30 or above, or BMI of 27–29.9 with weight-related health conditions, may be eligible. Conditions include type 2 diabetes, high blood pressure, or sleep apnoea. Lower BMI thresholds apply for South Asian, Chinese, Black African, and Black Caribbean adults. Your GP or a licensed prescriber can assess your individual eligibility.
How do I know if I should try medication instead of just meal planning?
If you've tried dietary changes including structured meal plans but continue to struggle with hunger, cravings, or weight loss, your GP can discuss whether prescription medication is appropriate for you. These medications are designed to support — not replace — healthy eating and activity. Calculate your BMI using our free tool to start a conversation with your GP about your options.
What's the difference between NHS and private prescription weight loss in the UK?
NHS medication is accessed through GP referral to specialist weight management services — free but with regional availability and waiting lists. Private prescription is through online clinical assessments with UK-licensed prescribers, faster access, but with out-of-pocket costs. Both routes require genuine clinical assessment and prescription; individual eligibility is assessed in both cases.
Ready to take control of your weight loss journey?
Start with a free BMI check, explore your GLP-1 options, or begin tracking your progress today. No sign-up. No cost. Just results.