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 Menu For Weight Loss
A high protein diet can be an effective part of sustainable weight management in the UK. Protein helps you feel fuller for longer, supports muscle maintenance during weight loss, and has a higher thermic effect than other nutrients — meaning your body uses more energy to digest it. Combined with a calorie deficit and increased physical activity, eating more protein can support your weight loss goals. Our free BMI calculator and GLP-1 weight loss calculator can help you track your progress and understand your personal weight management needs.
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.
Building Your High Protein Menu
A high protein menu for weight loss should include protein at every meal and snack. Aim for 25–30g of protein per meal, which NHS nutritionists recommend for sustainable satiety and muscle preservation. Good sources include:
- Lean poultry: chicken breast, turkey (31g protein per 100g)
- Fish: salmon, cod, tuna (20–25g per 100g)
- Eggs: one whole egg provides 6g protein
- Greek yoghurt: 10g protein per 100g, lower in sugar than regular yoghurt
- Beans and pulses: lentils, chickpeas (9g per cooked 100g)
- Lean beef: sirloin or fillet (26g per 100g)
- Tofu and tempeh: plant-based options (15–20g per 100g)
Pair these with vegetables and whole grains to create balanced, satisfying meals that support weight loss uk goals alongside a calorie deficit.
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.
High Protein Meal Ideas & Weight Management Support
Start your day with protein-rich breakfasts: scrambled eggs with wholemeal toast, Greek yoghurt with berries and granola, or oatmeal with protein powder. For lunch and dinner, build meals around 150g of lean protein with non-starchy vegetables and a small portion of whole grains. Healthy snacks include cottage cheese, nuts, or protein shakes. If you're considering weight loss medication nhs options like GLP-1 injections, a high protein diet works well alongside prescription treatment — protein helps preserve muscle mass during weight loss. Use our progress tracker to monitor your meals and weight loss journey, and refer to our BMI weight loss guide to understand your personal targets.
- 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 daily for weight loss?
The NHS recommends 0.8g of protein per kg of body weight for general health. For weight loss, aim for 1.2–1.6g per kg — this supports satiety and preserves muscle. If you weigh 70kg, aim for 84–112g daily, spread across meals.
Can a high protein diet work alongside prescription weight loss medication?
Yes. If prescribed Wegovy (semaglutide) or Mounjaro (tirzepatide), a high protein menu supports muscle preservation during weight loss. These prescription-only medications work best alongside dietary changes, not instead of them. Your prescriber can advise on protein intake for your individual needs.
What's the difference between weight loss with diet alone vs with GLP-1 medication?
Diet and exercise create weight loss through calorie deficit. GLP-1 injections (prescription-only, requires clinical assessment) may help reduce appetite and food cravings, making a calorie deficit easier to maintain. Clinical trials show GLP-1 medication supports greater average weight loss when combined with lifestyle changes.
Is high protein safe for weight loss?
High protein is safe for most UK adults without kidney disease. The NHS confirms protein-rich weight loss diets are effective and sustainable. If you have kidney problems or diabetes, consult your GP before significantly increasing protein intake.
How does MyWeightCheck help with high protein weight management?
Our free BMI calculator shows your personal weight management needs. Our GLP-1 weight loss calculator estimates potential weight loss with prescription medication. Our progress tracker lets you log meals and monitor weight loss over time — helping you stay accountable to your high protein menu goals.
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.