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
Are nuts good for weight loss?
Nuts can be part of a healthy weight loss plan, but portion control is key — they are calorie-dense, so eating large quantities may hinder progress. For many people looking to lose weight in the UK, combining dietary changes like mindful eating with professional support gives the best results. If you have a BMI of 30 or above, or 27–29.9 with weight-related health conditions, prescription weight management options are available through the NHS or private prescribing. Use our free BMI calculator above to check where you stand, and explore all your options with your GP.
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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.
Nuts, calories, and sustainable weight loss
Nuts are nutrient-dense foods containing protein, healthy fats, and fibre — all of which support satiety and can help prevent overeating. However, they are also calorie-dense: a small handful (28g) of almonds contains approximately 160 kcal, while the same amount of peanuts contains around 161 kcal. For weight loss to be sustainable, you need a calorie deficit of roughly 500 kcal per day to lose approximately 0.5 kg per week.
Research suggests that nuts can support weight management when eaten in controlled portions as part of a reduced-calorie diet. A handful of nuts as a snack, or sprinkled into meals, can provide satiety without derailing progress. The key is mindful consumption — eating nuts directly from a bag often leads to overconsumption, whereas weighing or portioning them beforehand supports better control.
For many people, dietary changes alone are not enough. This is where prescription weight management in the UK becomes relevant. Medications like Mounjaro (tirzepatide) and Wegovy (semaglutide) are GLP-1 medications available for adults meeting NHS eligibility criteria, and they work alongside dietary changes — not instead of them.
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 and private weight management options in the UK
If you are struggling to lose weight through diet and exercise alone, prescription weight loss medication may be an option. In the UK, adults with a BMI of 30 or above — or 27 or above with weight-related health conditions like type 2 diabetes, high blood pressure, or sleep apnoea — may be eligible for treatment.
NHS access: Referral to a specialist tier 3 weight management service through your GP. Availability varies by region and waiting times can be lengthy.
Private access: Available through online prescribing services following a clinical assessment — no NHS referral needed. Our GLP-1 weight loss calculator can help you estimate potential outcomes at different doses.
Speak with your GP about whether prescription weight management is right for you. They can discuss your individual health, discuss eligibility, and help you explore the best approach for your circumstances.
- 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.
Are nuts bad for weight loss?
No — nuts are nutritious and can support weight loss when eaten in controlled portions. They contain protein, healthy fats, and fibre that promote satiety. The issue is overconsumption: a small handful (around 28g) is a good portion size. Weighing or pre-portioning nuts helps prevent eating too many calories.
Which nuts are best for weight loss?
Almonds, walnuts, and pistachios are good choices — they contain protein and fibre. Pistachios require shelling, which can naturally slow consumption. Macadamia nuts are higher in fat and calories, so smaller portions are advised. The best nut is whichever you enjoy and can eat mindfully in controlled amounts.
How many nuts should I eat per day for weight loss?
A small handful (around 28g or about 23 almonds) is a standard portion, containing roughly 160 kcal. This fits easily into a reduced-calorie diet. If you are following a specific calorie target, weigh your nuts to ensure accuracy. Avoid eating directly from a bag — portion into small bowls or containers beforehand.
What prescription weight loss options are available in the UK?
Mounjaro (tirzepatide) and Wegovy (semaglutide) are GLP-1 medications licensed in the UK for weight management in eligible adults. Both are once-weekly injections that work alongside dietary changes. You can access these through NHS specialist services or private prescribing if you meet clinical eligibility criteria. Your GP can advise whether you qualify.
Can I lose weight with diet changes alone, or do I need medication?
Many people lose weight successfully through diet and exercise alone — the NHS recommends a calorie deficit of roughly 500 kcal per day for sustainable loss of 0.5–1 kg per week. However, if you have a higher BMI or weight-related health conditions, prescription medication combined with lifestyle changes can significantly improve outcomes. Speak with your GP about the best approach for you.
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.