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 Weight Loss Eating Plan for UK Adults
Creating a sustainable weight loss eating plan doesn't have to cost money — you can build an effective plan using free NHS resources, basic nutrition knowledge, and practical lifestyle changes. The key is understanding how calorie deficit works, choosing whole foods, and maintaining consistency over time. Whether you're managing your weight through diet alone or considering prescription weight loss medication, a solid eating plan forms the foundation of success. This guide covers evidence-based approaches to weight management in the UK, plus how to track your progress.
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 to Build a Free Weight Loss Eating Plan
A sustainable weight loss eating plan starts with understanding that you need a calorie deficit of approximately 500 kcal per day to lose around 0.5 kg per week — the rate recommended by the NHS. This doesn't require expensive meal plans or special foods; it's about eating slightly less than your body burns.
Practical steps:
- Track your current eating habits for 3–5 days using free apps like MyFitnessPal or pen and paper
- Identify your baseline calorie intake and where you can reduce by 300–500 kcal daily
- Build meals around whole foods: lean proteins (chicken, eggs, beans), vegetables, wholegrain carbs, and healthy fats (olive oil, nuts)
- Aim for high-protein meals — protein keeps you full longer and supports muscle retention during weight loss
- Drink water before meals — thirst is often mistaken for hunger
- Use your BMI calculator to understand your current weight category and set realistic targets
The NHS Weight Loss Plan (available free online) provides 12-week meal ideas and support. Portion control matters more than food restriction — you can eat the foods you enjoy within a calorie deficit.
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.
Free Tools and NHS Support for Weight Management
The NHS offers free weight management support through several channels. Your GP can refer you to local weight management services (tier 1–2), which provide group support, behaviour change coaching, and dietary advice at no cost. The NHS Digital Weight Loss Plan includes meal suggestions, weekly challenges, and activity trackers — all free.
MyWeightCheck provides free calculators to support your planning: use our BMI calculator to track where you fall on the NHS weight categories, and our weight converter to easily switch between kg, stone, and pounds as you monitor progress. Track your weight loss journey over time using our free progress tracker, which helps you spot trends and stay motivated. For adults considering prescription weight loss options like GLP-1 medications, our weight loss calculator can estimate potential outcomes at different doses — always discuss eligibility with your GP first.
- 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 it possible to lose weight with a free eating plan?
Yes, absolutely. Weight loss depends on creating a calorie deficit, which costs nothing. Free resources like the NHS Weight Loss Plan, calorie counting apps (MyFitnessPal, Lose It!), and support from your GP provide everything needed for sustainable loss. The NHS recommends losing 0.5–1 kg per week through diet and activity changes alone.
What foods should I include in a free weight loss eating plan?
Focus on whole foods: lean proteins (chicken breast, fish, eggs, beans, lentils), vegetables, wholegrain carbs (brown rice, oats, wholemeal bread), and healthy fats (olive oil, avocado). These are affordable, filling, and nutrient-dense. Avoid ultra-processed foods which are calorie-dense but low in nutrients and protein.
How do I track calories without paying for expensive apps?
Many calorie-tracking apps are completely free: MyFitnessPal, Lose It!, and Cronometer all offer free versions with large food databases. Alternatively, use pen and paper or your phone's notes app. The NHS also provides free meal planners and portion guidance on its website.
Can I lose weight through diet alone, or do I need exercise?
Diet alone can produce weight loss through calorie deficit, but the NHS recommends combining eating plan changes with increased physical activity for best health outcomes. Even modest activity (30 minutes brisk walking most days) improves cardiovascular health and supports weight management.
When should I consider prescription weight loss medication instead of just diet?
Your GP can advise if prescription weight loss medication like Mounjaro (tirzepatide) or Wegovy (semaglutide) might help, based on your BMI and health circumstances. These are typically considered alongside dietary changes, not instead of them. Access through NHS specialist services varies by region — discuss options with your GP.
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.