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 Protein for Weight Loss — What Works in the UK
Protein is one of the most important nutrients for supporting weight loss and weight management in the UK. When you increase protein intake alongside a calorie deficit, you may experience better appetite control, improved muscle preservation, and more sustainable results. This guide explains how protein supports weight loss, which sources are most effective, and how to incorporate them into a balanced approach to losing weight uk with or without prescription weight loss medication.
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.
How Protein Supports Weight Loss
Protein plays four key roles in weight loss:
- Increases satiety: Protein keeps you feeling fuller for longer, which can reduce overall calorie intake without feeling deprived.
- Boosts metabolism: Your body burns more calories digesting protein compared to fats or carbohydrates — approximately 20–30% of protein calories are used during digestion.
- Preserves muscle mass: During weight loss, adequate protein helps protect muscle tissue, ensuring you lose fat rather than lean mass.
- Reduces hunger hormones: Protein naturally suppresses hunger signals and increases satiety hormones like peptide YY and GLP-1.
The NHS recommends that adults consume approximately 0.8g of protein per kg of body weight daily. During active weight loss, increasing this to 1.2–2.0g per kg may support better outcomes, particularly if combined with exercise.
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.
Best Protein Sources for UK Weight Loss
The most effective protein sources for weight loss are those that are nutrient-dense, low in added fats, and sustainable long-term:
- Lean meats: Chicken breast, turkey, and lean beef provide high protein with minimal fat.
- Fish: Salmon, mackerel, and cod offer protein plus omega-3 fatty acids for heart health.
- Eggs: Whole eggs are affordable, versatile, and contain all essential amino acids.
- Dairy: Greek yoghurt, cottage cheese, and low-fat milk provide protein and calcium.
- Plant-based: Lentils, chickpeas, tofu, and tempeh are excellent for vegetarian and vegan weight management.
For those exploring bmi weight loss strategies or considering glp-1 weight loss medication, protein intake remains equally important. Use our free BMI calculator above to understand your current status, and track your protein intake alongside your overall progress with our weight loss progress tracker.
- 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.
How much protein do I need per day for weight loss?
The NHS recommends 0.8g per kg of body weight as a baseline. For weight loss, aim for 1.2–2.0g per kg daily, spread across three to four meals. Use our BMI calculator to determine your weight, then multiply by your target protein intake to find your daily goal. Your GP can provide personalised advice based on your individual health.
Does protein help with nhs weight loss programmes?
Yes. Protein is central to NHS nutrition guidance for weight management. It supports the calorie deficit approach by increasing satiety and reducing hunger, making sustainable weight loss easier. Whether you're following NHS guidance or using prescription weight loss medication alongside lifestyle changes, adequate protein intake is essential for best results.
Can protein alone help me lose weight without a calorie deficit?
No. Protein supports weight loss but cannot create results without a calorie deficit. You must eat fewer calories than your body burns. Protein makes this easier by keeping you fuller longer, but it works within a reduced-calorie diet, not instead of one. Our GLP-1 weight loss calculator can help you explore how medication combined with protein-rich nutrition may support your goals.
Is high-protein weight loss safe according to UK health guidelines?
Yes, for most adults. The NHS confirms that protein intakes up to 2.0g per kg are safe for healthy individuals. Those with kidney disease should consult their GP before significantly increasing protein. Ensure you drink adequate water and maintain a balanced diet with vegetables and whole grains alongside protein sources.
How does protein work with prescription weight loss medication like Mounjaro or Wegovy?
GLP-1 medications (like Wegovy) and dual GIP/GLP-1 medications (like Mounjaro) reduce appetite and slow digestion, making smaller portions more satisfying. Adding adequate protein to these smaller meals preserves muscle, improves satiety further, and supports sustainable weight loss. Prescription weight loss uk options work best when combined with protein-focused nutrition and exercise. Your prescriber can advise on your specific situation.
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.