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
High-Protein Meal Plans for Female Weight Loss
High-protein meal plans are an effective approach to weight loss for women, supported by evidence on appetite control and muscle preservation. Protein helps you feel fuller for longer, maintains lean muscle during weight loss, and has a higher thermic effect (your body uses more energy digesting protein). Combined with a calorie deficit and regular physical activity, a high-protein approach can support sustainable weight management. Your GP can offer personalised advice, and our free BMI calculator and GLP-1 weight loss calculator can help you assess your current health status and potential weight loss goals.
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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.
How Much Protein Do Women Need for Weight Loss?
Protein requirements for weight loss vary by individual, but general guidance suggests 1.2 to 1.6 grams of protein per kilogram of body weight daily — significantly higher than the standard recommended daily allowance of 0.8g/kg. For example, a woman weighing 70kg might aim for 84–112g of protein per day. This higher intake supports muscle retention during calorie deficit, increases satiety (feeling of fullness), and boosts metabolism through the thermic effect of protein. The NHS emphasises combining adequate protein with whole grains, fruits, and vegetables for balanced nutrition. Weight management in the UK increasingly acknowledges protein's role alongside other macronutrients. Your GP can refer you to a registered dietitian for personalised targets based on your activity level, health conditions, and weight loss goals. Consider using our progress tracker to monitor both weight and dietary consistency over time.
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.
Practical High-Protein Meal Plan Structure
A typical daily structure includes protein at every meal and snack: breakfast (eggs, Greek yoghurt, or protein porridge), mid-morning snack (cottage cheese, nuts, or protein shake), lunch (lean meat, fish, tofu, or legumes with vegetables), afternoon snack (protein bar or Greek yoghurt), and dinner (another lean protein source with complex carbs). Aim for 25–35g protein per main meal and 10–15g per snack. Combine protein sources with whole grains (brown rice, oats), plenty of vegetables, and healthy fats (olive oil, avocado). This approach naturally supports a calorie deficit because protein reduces hunger hormones. If you're considering prescription weight management options alongside dietary changes, our GLP-1 weight loss calculator can help you understand potential outcomes, as these medications work best with structured nutrition.
- 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 weight can I lose with a high-protein diet?
Weight loss depends on calorie deficit, activity level, and individual metabolism. The NHS recommends losing 0.5–1 kg per week for sustainable results. A high-protein approach may support this by reducing hunger and preserving muscle, but individual outcomes vary. Consistency with both diet and physical activity is key.
Is high-protein safe for women long-term?
Yes, high-protein diets (1.2–1.6g/kg) are safe for most healthy women. However, women with kidney disease should consult their GP before significantly increasing protein intake. A registered dietitian can provide personalised advice based on your health status and fitness goals.
Can I combine high-protein meals with weight loss medication?
Yes. Prescription weight loss medications like GLP-1 injections work best alongside reduced-calorie, balanced nutrition and exercise. A high-protein meal plan aligns well with this approach. Your prescriber can advise how to structure nutrition while using medication.
What if I have dietary restrictions or allergies?
Plant-based proteins (lentils, beans, tofu, tempeh, nuts, seeds) and alternative sources (Greek yoghurt alternatives) can meet protein targets without animal products. Your GP or a dietitian can help design a plan that fits your dietary needs and weight management goals.
How does high-protein help with weight loss?
Protein increases satiety (keeps you fuller longer), boosts metabolism through thermic effect (you burn calories digesting it), and helps preserve lean muscle during calorie deficit. This makes it easier to maintain a calorie deficit without feeling hungry, supporting sustainable weight management.
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.