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 Plan: Evidence-Based Strategies for UK Adults
A free weight loss plan doesn't need to be complicated — it simply means creating a sustainable approach to losing weight without paying for commercial programmes. The NHS offers free weight management support through GP practices and specialist services, and evidence shows that even modest lifestyle changes can deliver real health benefits. This guide covers what works, how to access NHS weight loss support, and when prescription options like GLP-1 medication might be considered as part of your overall plan.
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.
Free Weight Loss Strategies That Work
The most effective free weight management approaches focus on creating a calorie deficit — roughly 500 kcal per day typically results in losing about 0.5 kg per week, which aligns with NHS guidance. Start by tracking what you eat using free apps or a food diary, then gradually reduce portion sizes rather than cutting out entire food groups. Physical activity strengthens this approach — even 150 minutes of moderate activity weekly improves both weight loss and overall health.
- Use our free BMI calculator to establish your baseline and set realistic targets
- Build meals around lean protein, vegetables, and whole grains
- Reduce sugary drinks and high-calorie snacks gradually
- Increase walking, cycling, or any movement you enjoy
- Track progress with our free progress tracker to stay motivated
The key is consistency, not perfection. Weight loss isn't linear — expect plateaus, and that's normal. Small, sustainable changes work better than rapid restriction.
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.
NHS Weight Loss Support and Prescription Options
The NHS offers free weight management services through your GP. Tier 1 includes self-help digital tools and community programmes; Tier 2 offers structured behaviour change support; Tier 3 provides specialist multidisciplinary services where prescription weight loss medication may be available. GLP-1 weight loss injections like Wegovy or Mounjaro can support your weight management plan alongside diet and exercise, though these require a prescription following clinical assessment.
- Start by speaking to your GP about free NHS tier 1 and 2 options in your area
- Ask about referral to specialist services if you need additional support
- Use our GLP-1 weight loss calculator to estimate potential results if medication is discussed
- Set health goals beyond the scale — improved blood pressure, energy, mobility
Weight loss medication is never a substitute for lifestyle change — it's a tool that works alongside diet, movement, and habit change.
- 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 free weight loss plan for UK adults?
The most effective free plan combines a modest calorie deficit (around 500 kcal per day), increased physical activity (150+ minutes weekly), and consistent tracking. Start with your GP for free NHS support, use free calorie-tracking apps, and build sustainable habits rather than following restrictive diets.
How much weight can I realistically lose with a free plan?
NHS guidance suggests 0.5–1 kg per week is safe and sustainable. Over 12 weeks, this could mean 6–12 kg loss. Results vary by individual, starting weight, and consistency. Weight loss isn't linear — expect plateaus and fluctuations. Health improvements often appear before the scales move significantly.
Is NHS weight loss support actually free?
Yes. Your GP can refer you to free NHS weight management services at Tier 1, 2, or 3 depending on your needs and local availability. Tier 3 specialist services may include prescription medication options. Access varies by region, so ask your GP what's available locally.
When might prescription weight loss medication be part of my plan?
GLP-1 medications like Wegovy or Mounjaro may be considered through NHS specialist services or private prescription if you have a BMI of 30+ or 27+ with weight-related health conditions. These work alongside diet and exercise, not instead of them. A prescriber will assess whether medication is appropriate for you.
Can I use MyWeightCheck tools to help with my weight loss plan?
Yes. Our free BMI calculator helps you set targets, the weight converter shows progress in your preferred units, and our progress tracker lets you log your journey over weeks and months. These tools keep you accountable and motivated — track consistently to see patterns and celebrate progress.
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.