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 Weight Loss Tips โ What Really Works
Losing weight successfully means understanding what actually works. The most effective weight loss approach combines a calorie deficit, regular physical activity, and behaviour change โ supported by NHS guidance and clinical evidence. Whether you're managing your weight through lifestyle changes alone or considering prescription weight loss medication, knowing the right strategies makes a real difference. This guide covers evidence-based tips to help you lose weight sustainably in the UK.
10,000+ calculations today ยท NHS-aligned thresholds ยท 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/mยฒ).
While BMI isn't a perfect measure โ it doesn't account for muscle mass, bone density, or fat distribution โ 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 โ 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.
Sustainable Weight Loss Strategies That Work
The NHS recommends losing 0.5 to 1 kg per week for safe, sustainable results. This typically requires a calorie deficit of around 500 kcal per day. Here are the most effective strategies:
- Create a realistic calorie deficit: Use a free BMI calculator to understand your current weight category, then work with a GP or dietitian on a target weight and realistic daily calorie target.
- Focus on whole foods: Lean proteins, vegetables, fruits, and wholegrains keep you fuller longer than processed foods.
- Increase physical activity: Aim for at least 150 minutes of moderate aerobic activity per week, plus strength training twice weekly.
- Track your progress: Keep a food diary or use a progress tracker to stay accountable and identify patterns.
- Prioritise sleep and stress: Poor sleep and chronic stress increase hunger hormones and make weight loss harder.
For weight management in the UK, the NHS Weight Loss Plan offers free digital support. If lifestyle changes alone aren't enough, your GP can refer you to specialist weight management services.
Clinically BackedWeight Loss
No appointments. No waiting rooms. Just care โ 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 โ 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 โ completely free.
When to Consider Prescription Weight Loss Support
If you've tried lifestyle changes and aren't seeing results, prescription weight loss medication may help. In the UK, adults with a BMI of 30 or above โ or 27 or above with weight-related health conditions like type 2 diabetes or high blood pressure โ may be eligible. Medications like GLP-1 injections work by reducing appetite and helping you feel fuller after smaller meals. These are always used alongside diet and exercise, not instead of them. Our GLP-1 weight loss calculator can help you estimate potential results at different doses. Access to these medications is through NHS specialist services or via private prescription following a clinical assessment with a licensed prescriber.
- 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 โ 5mg โ 7.5mg โ 10mg โ 12.5mg โ 15mg
- GLP-1 receptor agonist
- Up to 15โ17% body weight loss (STEP trials)
- Weekly injection, 5-step dose escalation
- NHS & private prescription available
- Doses: 0.25mg โ 0.5mg โ 1mg โ 1.7mg โ 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 | 15โ22.5% | 12โ17% |
| Key trial | SURMOUNT-1 (2022) | STEP 1 (2021) |
| Max dose | 15 mg weekly | 2.4 mg weekly |
| Escalation period | 20โ32 weeks | 16โ20 weeks |
| Administration | Weekly injection (pen) | Weekly injection (pen) |
| NHS availability | Private prescription only | NHS & private |
| Approx. private cost | ยฃ150โยฃ250/month | ยฃ150โยฃ300/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 โ 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 safest amount of weight to lose per week?
The NHS recommends losing 0.5 to 1 kg (1 to 2 lbs) per week. This rate is sustainable, minimises muscle loss, and is more likely to result in long-term success. Faster weight loss is possible with medical support but increases the risk of nutrient deficiencies and muscle loss.
Do I need to follow a specific diet to lose weight?
No single diet works for everyone. The most important factor is maintaining a calorie deficit. Whether you choose a low-carb approach, Mediterranean diet, intermittent fasting, or calorie counting, the key is choosing something sustainable. Your GP or a dietitian can recommend an approach suited to your lifestyle.
How can I use the BMI calculator to set a weight loss goal?
Calculate your current BMI using our free BMI calculator on this page. If your BMI is in the overweight or obese range, aim for the healthy weight range (BMI 18.5โ24.9). The calculator shows the weight range for your height โ work with your GP to set a realistic target within that range.
Are weight loss injections available on the NHS?
Yes, GLP-1 and GIP/GLP-1 medications like Wegovy and Mounjaro are available through NHS specialist tier 3 weight management services. However, availability and waiting times vary significantly by region. Your GP can refer you, or you can access these medications privately following a clinical assessment.
Can I track my weight loss progress with an app or tool?
Yes, keeping records helps enormously. MyWeightCheck offers a free progress tracker where you can log your weight, measurements, and progress over time. Regular tracking helps you spot trends, stay motivated, and identify what's working โ making it easier to adjust your approach if needed.
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.