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 Table For Weight Loss — What Actually Works
A diet table for weight loss is simply a structured guide showing calorie targets, portion sizes, and food choices aligned with your weight management goals. In the UK, sustainable weight loss typically involves a calorie deficit of around 500 calories per day, which supports losing approximately 0.5 to 1 kg per week — the rate recommended by the NHS. This guide explains how to use diet tables effectively, when professional support helps, and how tools like our free weight converter and BMI calculator can support your planning.
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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 Diet Tables Support Weight Loss
A weight loss diet table breaks down your daily calorie allowance and suggests how to distribute meals throughout the day. The NHS approach focuses on creating a sustainable calorie deficit rather than extreme restriction. For most adults, a typical diet table might suggest:
- Breakfast: 300–400 calories
- Mid-morning snack: 100–150 calories (optional)
- Lunch: 400–500 calories
- Dinner: 400–500 calories
- Evening snack: 100–150 calories (optional)
This totals around 1,300–1,700 calories daily, depending on your starting weight and activity level. For effective weight management in the UK, personalised tables account for your height, current weight, and health goals. Calculate your personal BMI using our free BMI calculator to understand your current weight category and healthy weight range — this helps you set realistic targets.
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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.
Diet Tables vs Medication Support
Diet tables work best alongside behaviour change and increased physical activity. However, for some people, prescription weight loss medication can support progress when lifestyle changes alone aren't sufficient. Medications like Mounjaro (tirzepatide) and Wegovy (semaglutide) are GLP-1 weight loss injections available in the UK following clinical assessment. These work by helping reduce appetite and support feeling fuller with smaller meals — not as replacements for diet, but as tools alongside structured eating. Our free GLP-1 weight loss calculator can help you estimate potential results if medication is recommended by your prescriber. Track your progress with our free progress tracker to monitor both dietary changes and weight outcomes over time.
- 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 best calorie target for my diet table?
The NHS recommends a deficit of around 500 calories per day for steady weight loss of 0.5–1 kg weekly. Your ideal target depends on your current weight, height, age, and activity level. A GP or registered dietitian can personalise this for you. Very low calorie diets (under 800 calories) should only be followed under medical supervision.
Should I use a diet table if I'm eligible for weight loss medication?
Yes. Prescription weight loss medications like Mounjaro and Wegovy work best alongside dietary changes and increased physical activity — not instead of them. A structured diet table helps you build sustainable habits while medication supports appetite control and progress.
How do I know if my diet table aligns with a healthy BMI?
Use our free BMI calculator to check your current BMI and healthy weight range for your height. Your diet table should target a weight within the NHS healthy range (BMI 18.5–24.9, or 18.5–22.9 for South Asian, Black African, or Black Caribbean adults). This gives your table a clear, evidence-based goal.
Can diet tables help with type 2 diabetes or prediabetes?
Yes. Structured diet tables focusing on balanced meals, portion control, and lower glycemic options support better blood sugar control. NHS weight loss plans specifically address this. Always discuss your diet table with your GP if you have diabetes or prediabetes.
Is a diet table safe to follow long-term?
A well-designed diet table based on NHS guidance is safe long-term if it provides adequate nutrition and a sustainable calorie deficit. Avoid very restrictive tables (under 1,200 calories) without medical supervision. A dietitian can help ensure your table is nutritionally complete.
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.