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
Best Macros for Weight Loss Female
The best macronutrient balance for female weight loss depends on your individual health, activity level, and food preferences — but evidence suggests a moderate approach works best for most women. There's no single "perfect" macro ratio, and what matters most is creating a sustainable calorie deficit whilst maintaining adequate protein and nutrients. This guide covers evidence-based approaches to macronutrient distribution for weight management, aligned with NHS nutritional guidance and current research.
10,000+ calculations today · NHS-aligned thresholds · 100% free
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.
Common Macro Ratios for Female Weight Loss
Several evidence-based macro distributions can support sustainable weight loss for women. The most commonly recommended approach is a moderate-protein, moderate-carb split, which tends to be easier to sustain long-term:
- Balanced approach: 30% protein, 40% carbs, 30% fat — supports muscle retention, satiety, and sustainable adherence
- Higher-protein approach: 35–40% protein, 35% carbs, 25–30% fat — may enhance feelings of fullness and help preserve muscle during weight loss
- Lower-carb approach: 30% protein, 20–30% carbs, 40–50% fat — can work but requires careful nutrient planning to avoid nutrient gaps
Research shows that protein intake of 1.6–2.2g per kg of body weight helps preserve muscle mass during weight loss, which is especially important for women to maintain metabolic rate and bone health. The remaining calories can be distributed between carbs and fats based on personal preference and satiety response.
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.
Practical Macro Targets for Women Losing Weight
Rather than obsessing over exact ratios, focus on absolute protein intake — this is the nutrient most women underconsume during weight loss. For example, a woman with a weight management goal of 2,000 kcal/day might aim for 120–140g protein (480–560 kcal), leaving 1,440–1,520 kcal distributed between carbs and fats based on preference.
NHS guidance emphasises choosing whole foods, lean proteins, fibre-rich carbohydrates, and healthy fats over obsessing about perfect macro ratios. Track your weight loss progress over 4–6 weeks using our free progress tracker, and adjust macros slightly if weight loss stalls — but sustainable, moderate weight loss of 0.5–1 kg per week remains the NHS recommendation. Consider consulting a registered dietitian for personalised guidance, especially if you have health conditions like type 2 diabetes or PCOS affecting weight management.
- 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.
What's the ideal protein intake for female weight loss?
Most evidence supports 1.6–2.2g of protein per kg of body weight during weight loss. For a 70kg woman, this means 110–155g protein daily. Higher protein helps preserve muscle, boosts satiety, and maintains metabolic rate — all crucial for sustainable weight loss.
Is low-carb better than balanced macros for women?
Both approaches work if you maintain a calorie deficit and stay consistent. Low-carb works for some women but requires careful planning to avoid nutrient gaps. A balanced macro approach (40% carbs, 30% protein, 30% fat) is often easier to sustain long-term and supports steady, sustainable weight loss.
How do I calculate my daily calorie target and macros?
Start with your daily energy expenditure using our free BMI calculator and weight management tools, then subtract 500 kcal for approximately 0.5 kg/week loss. Once you have a calorie target, apply your chosen macro ratio (e.g., 30% protein, 40% carbs, 30% fat) to calculate daily gram targets for each macronutrient.
Does my macro balance change if I'm taking weight loss medication like GLP-1?
Yes, potentially. GLP-1 medications like Wegovy or Mounjaro may reduce appetite and change how much you can comfortably eat, which might shift your actual macro consumption. Our GLP-1 weight loss calculator can help estimate changes; discuss any adjustments with your prescriber or dietitian.
Can I lose weight without tracking macros at all?
Yes. The most important factor is maintaining a calorie deficit — many women lose weight successfully by focusing on whole foods, eating adequate protein, and listening to hunger cues, without formal macro tracking. However, tracking macros (especially protein) can help ensure you're preserving muscle and meeting nutritional needs during weight loss. ```
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.