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 Recipes and BMI-Aligned Nutrition
Healthy weight loss recipes are most effective when paired with understanding your personal ideal body weight. The NHS defines a healthy weight as a BMI between 18.5 and 24.9, which translates to different weight ranges depending on your height. Rather than following generic recipes, the most sustainable approach combines nutritious, lower-calorie meals with knowledge of what a healthy weight range looks like for you. Our free BMI calculator above can help you determine your target healthy weight range in both kg and stone, making it easier to set realistic weight loss goals alongside positive dietary changes.
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.
Understanding Your Healthy Weight Range Using BMI
Your ideal body weight falls within the NHS healthy weight range of BMI 18.5–24.9. For example, an adult who is 5ft 8in (173cm) tall would have a healthy weight range of approximately 55–74 kg (8st 9lbs to 11st 9lbs). For adults of South Asian, Chinese, Black African, or Black Caribbean heritage, the NHS recommends lower thresholds: BMI 18.5–22.9 is healthy weight, as these groups face higher health risks at the same BMI levels.
Why recipes matter in this context: Healthy weight loss recipes support gradual, sustainable weight loss of around 0.5–1 kg per week—the rate the NHS recommends. This approach preserves muscle mass and makes lasting dietary habits easier to maintain than gradual weight management.
- Calorie deficit: Most recipes for weight loss aim for 300–500 kcal below your daily needs
- Protein-rich meals: Support satiety and muscle preservation during weight loss
- High fibre content: Supports fullness and stable blood sugar
- Nhs healthy weight: Achieving this requires both diet and increased physical activity
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.
Using Your BMI Healthy Range to Guide Recipe Choices
Once you know your healthy weight range (using the BMI calculator on this page), you can work backwards to calculate your daily calorie needs. A healthy weight loss of 0.5–1 kg per week typically requires a calorie deficit of 300–500 kcal daily. This makes choosing appropriate recipes simpler: you need meals that fit within your target daily intake while providing balanced nutrition.
Track your weight loss progress using our free progress tracker, and remember that sustainable results come from both recipe choices and regular physical activity. The average UK weight is approximately 85.7 kg for men and 71.6 kg for women, but your personal ideal weight range based on your height and BMI is what matters most. Consult your GP if you have health conditions affecting your weight, such as thyroid disorders or type 2 diabetes.
- 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 makes a healthy weight loss recipe?
Healthy weight loss recipes should provide balanced nutrition (protein, fibre, whole grains) within a calorie range that supports 0.5–1 kg weekly loss. The NHS recommends recipes that are sustainable long-term rather than extreme restriction. Include vegetables, lean proteins, and whole grains to maintain muscle and energy during weight loss.
How do I know what weight range is healthy for me?
Use our free BMI calculator above—it tells you your target healthy weight range based on your height. A healthy BMI is 18.5–24.9 for most UK adults, though lower thresholds apply if you're of South Asian, Black African, or Black Caribbean heritage. Your GP can also advise on your personal healthy weight target.
Can recipes alone help me achieve my ideal body weight?
Recipes are important but not sufficient alone. The NHS healthy weight framework combines nutritious meals with increased physical activity and sustainable lifestyle habits. Weight loss requires a calorie deficit, and whilst recipes help create this, activity levels and overall eating patterns matter equally.
What's the difference between a healthy weight loss recipe and a low-calorie diet?
Healthy weight loss recipes aim for moderate, sustainable calorie reduction (300–500 kcal below needs) with balanced nutrition. Very low-calorie diets (under 800 kcal daily) are only appropriate under medical supervision and often lead to muscle loss and nutritional deficiency, whereas healthy recipes support long-term success.
How does BMI relate to choosing appropriate recipes?
Your BMI determines your healthy weight range, which in turn tells you your target daily calorie intake. Once you know this, you can select recipes that fit your calorie needs whilst providing balanced nutrition. Use the weight loss calculator on this page to estimate how recipe choices may support your 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.