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
Free Eating Plan For Weight Loss
A free eating plan is one of the most accessible ways to start your weight loss journey without spending money on expensive programmes or meal delivery services. The key to any successful weight management plan is creating a sustainable calorie deficit — eating fewer calories than your body uses — whilst maintaining balanced nutrition. This guide covers proven dietary approaches, NHS recommendations, and practical strategies to help you lose weight at a healthy rate of 0.5 to 1 kg per week.
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.
Creating Your Own Free Eating Plan
The foundation of any free eating plan is understanding your daily calorie needs. To lose weight, you need a calorie deficit of around 500 kcal per day, which typically results in approximately 0.5 kg weight loss per week. Start by calculating your current calorie intake — track what you eat for 3–5 days to get a realistic baseline.
- Focus on whole foods: Lean proteins (chicken, fish, beans), vegetables, whole grains, and healthy fats keep you fuller longer
- Reduce processed foods: These are calorie-dense and lack satiety — soft drinks, biscuits, takeaways should be occasional treats
- Plan your meals: Batch-cook simple meals like grilled chicken with roasted vegetables and rice to avoid impulse unhealthy choices
- Stay hydrated: Drinking water before meals can help you feel fuller and is completely free
The NHS recommends a balanced diet with plenty of fibre to support weight loss. Our free BMI calculator above can help you determine your current starting point and healthy weight range.
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.
Evidence-Based Eating Approaches
Several eating patterns have strong evidence for weight loss. The Mediterranean diet emphasises vegetables, olive oil, and fish — excellent for both weight loss and heart health. Intermittent fasting (such as the 16:8 pattern, where you eat within an 8-hour window) helps some people manage calorie intake naturally. Low-carbohydrate approaches can support rapid initial weight loss, though long-term results are similar to standard calorie restriction when total calories are matched.
The most important factor is choosing an approach you can sustain long-term. Combine your eating plan with regular physical activity — the NHS recommends 150 minutes of moderate activity per week — and use our free progress tracker to monitor your weight loss journey 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.
Is a free eating plan as effective as paid weight loss programmes?
Yes, if designed correctly. The key is creating a calorie deficit of around 500 kcal daily. Many expensive programmes simply structure this for you — you can achieve the same results by tracking calories, choosing whole foods, and planning meals yourself. The NHS Weight Loss Plan is free and evidence-based.
What should a typical day of eating look like on a free weight loss plan?
Breakfast: porridge with berries and Greek yoghurt. Lunch: grilled chicken, brown rice, and broccoli. Dinner: baked fish with sweet potato and green vegetables. Snacks: fruit, nuts, or yoghurt. Aim for roughly 1,500–1,800 kcal daily depending on your starting weight and activity level — use our BMI calculator to estimate your needs.
Can I combine a free eating plan with prescription weight loss medication?
Yes. Medications like Mounjaro and Wegovy (GLP-1 injections) work best alongside dietary changes, not instead of them. If prescribed, your GP or prescriber will advise on combining medication with your eating plan. Our GLP-1 weight loss calculator can help project results when combining these approaches.
How quickly will I lose weight on a free eating plan?
The NHS recommends losing 0.5–1 kg per week for sustainable, healthy weight loss. This typically requires a 500 kcal daily deficit. Faster weight loss (>1.5 kg weekly) risks muscle loss and nutrient deficiency — consult your GP before attempting very rapid loss.
What if I have a medical condition affecting weight — can a free plan still work?
Conditions like PCOS, thyroid disease, and type 2 diabetes affect weight loss rate. A free eating plan is still a good foundation, but your GP may recommend specific nutritional adjustments or additional support. Always discuss your plan with your healthcare provider, especially if you're taking medications.
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.