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
Good Protein Foods For Weight Loss
Protein is one of the most important nutrients for weight loss because it helps you feel fuller for longer, preserves muscle during a calorie deficit, and has a higher thermic effect than other macronutrients. This means your body burns more calories digesting protein than carbohydrates or fat. If you're working on weight management in the UK, choosing the right protein sources alongside a reduced-calorie diet can significantly improve your results. Whether you're using prescription weight loss medication or managing weight through lifestyle changes alone, protein should be a core part of your eating plan.
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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.
Best Protein Sources for Weight Loss
Lean meats and poultry are among the best protein choices for weight loss. Chicken breast contains around 31g of protein per 100g with minimal fat, making it ideal for a calorie-controlled diet. Turkey, lean beef (such as sirloin or fillet), and pork tenderloin are also excellent options. Fish and seafood deserve special mention: salmon provides protein plus omega-3 fatty acids, while white fish like cod, haddock, and pollock are extremely low in calories and very high in protein. Eggs are versatile and affordable—one large egg contains 6g of protein and keeps you satisfied between meals.
Plant-based protein sources are invaluable if you're vegetarian or vegan. Lentils and chickpeas provide around 9g and 19g of protein per cooked cup respectively, plus fibre which aids satiety. Tofu and tempeh are complete proteins with all nine amino acids. Greek yoghurt (plain, unsweetened) contains twice the protein of regular yoghurt—roughly 10g per 100g—making it perfect for breakfast or snacks. Cottage cheese is another underrated option at around 11g of protein per 100g. Nuts, seeds, and nut butters contain protein but are calorie-dense, so portion control is important.
Clinically BackedWeight Loss
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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.
Protein Quantity and Weight Management Strategy
For effective weight loss in the UK, the NHS recommends a balanced approach to protein intake. Most adults benefit from approximately 0.8–1.2g of protein per kilogram of body weight daily when in a calorie deficit. This is higher than standard recommendations because adequate protein helps preserve lean muscle mass and maintains satiety throughout the day. If you're using prescription weight loss medication like Mounjaro or Wegovy, maintaining good protein intake becomes even more important—these medications reduce appetite, so when you do eat, choosing nutrient-dense, protein-rich foods ensures you're meeting your nutritional needs. Use our GLP-1 weight loss calculator to estimate your potential results, then plan meals with protein as the centrepiece. Track your progress using our free progress tracker to see how dietary choices affect your weight loss 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.
How much protein should I eat per day for weight loss?
Aim for 0.8–1.2g of protein per kilogram of your body weight daily. Use our BMI calculator to check your current weight, then multiply by this range. For example, someone weighing 80kg should aim for 64–96g of protein daily. This amount helps preserve muscle during weight loss and keeps you feeling fuller longer.
Are protein supplements good for weight loss?
Protein powders and shakes can be convenient, but whole foods are generally preferable because they contain fibre, vitamins, and minerals. If you use supplements alongside prescription weight loss medication, ensure they're high in protein but low in added sugars. Always check with your GP if you're unsure about supplementation.
Can I lose weight with protein alone?
No. Weight loss requires a calorie deficit—you must eat fewer calories than you burn. Protein helps achieve this by increasing satiety and preserving muscle, but you still need to be in a calorie deficit overall. Combine protein-rich foods with appropriate portions and balanced nutrition.
Is high-protein diet safe for the UK NHS?
Yes, moderate increases in protein (up to 1.2g per kg body weight) are safe and actually beneficial for weight loss. The NHS supports adequate protein intake as part of a healthy weight management strategy. Extreme high-protein diets are unnecessary and not recommended.
How do protein foods work with weight loss injections?
GLP-1 medications like Wegovy reduce appetite significantly. Choosing protein-rich foods ensures that even smaller meal portions provide essential nutrients and help maintain muscle mass. Our weight loss calculator can show you potential results when combined with good nutrition.
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.