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
Diet Plan Weight Loss Chart — How to Track Progress
A diet plan weight loss chart is a practical tool to monitor your progress as you work towards a healthier weight. In the UK, the NHS recommends losing weight at a safe rate of 0.5 to 1 kg per week through a combination of reduced-calorie eating and increased physical activity. Whether you're managing weight through lifestyle changes alone or considering prescription weight loss medication, tracking your progress with a clear chart helps you stay motivated and identify what's working. Our free BMI calculator and progress tracker above can help you establish your baseline and monitor improvements over time.
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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.
How to Create an Effective Weight Loss Chart
An effective diet plan weight loss chart should track weight, date, BMI, and waist circumference — not just the number on the scales. To set up your chart:
- Record your starting weight in both kg and stone (UK standard)
- Calculate your current BMI using our free BMI calculator on this page
- Set a realistic target weight based on a healthy BMI of 18.5–24.9, or lower thresholds if you're of South Asian, Chinese, Black African, or Black Caribbean heritage
- Plan for a deficit of approximately 500 kcal per day, which typically achieves 0.5 kg weight loss per week
- Measure weekly, ideally on the same day at the same time
- Record both losses and plateaus — these are normal and expected
For weight management in the UK, most people lose weight through dietary changes (60%), physical activity (20%), and behaviour change (20%). Use our weight converter tool above to easily switch between kg, stone, and pounds as you track.
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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.
Medication and Weight Loss Charts — Wegovy and Mounjaro
If you're eligible for prescription weight loss medication like Wegovy (semaglutide) or Mounjaro (tirzepatide), your weight loss chart becomes even more important. Clinical trials showed that Wegovy helped participants lose an average of approximately 15% of body weight over 68 weeks, whilst Mounjaro achieved around 15–clinically studied weight loss — though individual results vary significantly.
When using prescription weight loss medication alongside your diet plan, your chart should note which dose you're on and when you increased doses. This helps identify patterns in your response. Weight loss is typically faster in the first 8–12 weeks, then plateaus — this is normal. Your GP or prescriber can review your chart to assess whether your treatment is working effectively and whether adjustments are needed. Our GLP-1 weight loss calculator can help you project potential outcomes at different doses.
- 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 often should I weigh myself when tracking a diet plan?
The NHS recommends weighing yourself once a week, ideally on the same day and time. Daily weighing can be demoralizing as weight naturally fluctuates due to water retention, hormones, and digestion. Weekly measurements give a clearer picture of progress. Monthly waist circumference measurements are also valuable, as losing inches can happen even when weight plateaus due to muscle gain.
What should a healthy weight loss rate look like on my chart?
Sustainable weight loss is 0.5–1 kg per week. This requires a calorie deficit of approximately 500 kcal daily. Faster loss risks muscle loss and nutritional deficiencies. If you're using prescription weight loss medication like Wegovy or Mounjaro, weight loss may be faster initially — up to 1.5–2 kg weekly — but your prescriber will monitor this. Plot expected loss lines on your chart as a reference.
Should I include BMI on my weight loss chart?
Yes. Use our free BMI calculator above to recalculate your BMI monthly. BMI shows whether you're moving towards a healthy range (18.5–24.9 for most adults, or 18.5–22.9 if you're of South Asian or Black African heritage). Recording BMI alongside weight helps you understand the bigger health picture, not just the number on the scales.
What if my weight loss chart shows no progress for 2–3 weeks?
Weight loss plateaus are completely normal and don't mean your diet plan has failed. They typically last 2–4 weeks as your body adjusts. Continue your plan, stay hydrated, and check that your calorie deficit is still accurate — as you lose weight, your calorie needs decrease. If you're on prescription medication, discuss the plateau with your GP. Adding extra physical activity can sometimes help restart progress.
Can I use a weight loss chart with prescription weight loss injections?
Absolutely. Tracking is especially valuable with medications like Wegovy or Mounjaro because it shows your response to treatment and helps your prescriber assess effectiveness. Record your dose, weight, BMI, and any side effects. Try our GLP-1 weight loss calculator above to see projected outcomes at different doses, and track actual results against projections.
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.