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
Healthy Weight Loss Meal Plans — What Works
A healthy weight loss meal plan is built on a sustainable calorie deficit, typically 500 kcal per day, which supports losing around 0.5 to 1 kg per week according to NHS guidance. Rather than restrictive dieting, effective meal planning focuses on balanced nutrition, portion control, and habits you can maintain long-term. For UK adults, the ideal body weight range depends on your height and individual factors including muscle mass and frame size. Understanding your personal healthy weight range is the first step toward creating a meal plan that works for your body and lifestyle.
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.
Calorie Targets and Healthy Weight Ranges
To lose weight sustainably, you need a calorie deficit. The NHS recommends aiming for 500 kcal per day below your maintenance level, which typically results in 0.5–1 kg weight loss per week. Your maintenance calories depend on age, sex, activity level, and current weight.
Average UK calorie needs:
- Women: approximately 2,000 kcal/day (maintenance)
- Men: approximately 2,500 kcal/day (maintenance)
A healthy weight loss meal plan for women typically ranges from 1,400–1,600 kcal per day, and for men 1,800–2,100 kcal per day. Use our free BMI calculator above to find your personal healthy weight range for your height. The NHS healthy weight range for most adults is a BMI of 18.5 to 24.9, though ethnicity-adjusted thresholds apply for South Asian, Chinese, Black African, and Black Caribbean adults. Crash diets or very low calorie diets (under 800 kcal) should only be attempted under medical supervision from your GP.
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.
Meal Plan Principles and Practical Structure
Effective healthy weight loss meal plans follow these evidence-based principles: prioritise whole foods (vegetables, lean proteins, whole grains), include protein at each meal (helps preserve muscle and increase satiety), and plan ahead to avoid impulsive high-calorie choices. Aim for roughly 25–30% of calories from protein, 45–50% from carbohydrates (preferably wholegrain), and 20–35% from healthy fats.
Structure meals consistently: breakfast around 350–400 kcal, lunch 450–500 kcal, dinner 500–600 kcal, with 200–300 kcal for snacks and drinks. Track your progress using our free progress tracker to stay accountable. Combine your meal plan with regular physical activity and adequate sleep—sustainable weight loss involves diet, exercise, and lifestyle, not restriction alone.
- 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 is the ideal body weight for my height in the UK?
Ideal body weight varies by frame size, muscle mass, and individual health. Use our free BMI calculator to find your healthy weight range for your height. The NHS healthy weight range is a BMI of 18.5 to 24.9. Your GP can give personalised guidance based on your individual health profile and ethnicity-adjusted thresholds if relevant.
How many calories should I eat per day on a weight loss meal plan?
A sustainable deficit is typically 500 kcal below your maintenance level, resulting in approximately 0.5–1 kg loss per week. For most women this means 1,400–1,600 kcal/day; for men 1,800–2,100 kcal/day. Exact targets depend on your age, activity level, and current weight. Your GP or a dietitian can calculate your personal target.
What is the average UK weight by height?
According to ONS data, the average UK adult man weighs approximately 85.7 kg (13st 7lbs) at 175.3 cm (5ft 9in) height. The average UK adult woman weighs approximately 71.6 kg (11st 3lbs) at 161.6 cm (5ft 3.5in) height. However, average does not mean healthy—your ideal weight depends on your BMI, muscle mass, and overall health.
How do I calculate my healthy weight range?
Multiply your height in metres by itself, then multiply your target BMI by that result. For a healthy weight: lower bound = 18.5 × (height²); upper bound = 24.9 × (height²). Our free weight loss calculator and BMI calculator above can work this out instantly for you, saving time and calculation errors.
Is a very low calorie diet safe for weight loss?
Very low calorie diets (under 800 kcal/day) should only be followed under medical supervision from your GP. gradual weight management increases muscle loss risk and can cause nutritional deficiencies. The NHS recommends losing no more than 0.5–1 kg per week for sustainable, healthy weight loss that you can maintain long-term.
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.