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
Homemade Healthy Smoothies for Weight Loss
Homemade smoothies can be a practical tool for weight loss when made with the right ingredients and portion control in mind. Unlike shop-bought versions, which often contain hidden sugars and excess calories, making your own smoothies lets you control exactly what goes in. Combined with a reduced-calorie diet and increased physical activity, smoothies can support sustainable weight management as part of an overall healthy lifestyle. Our GLP-1 weight loss calculator and BMI calculator can help you understand your personal weight loss targets and how different approaches might fit into your plan.
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.
How to Make Weight Loss–Friendly Smoothies
A weight loss–friendly smoothie should be high in protein and fibre (to keep you full), moderate in healthy fats, and low in added sugars. Aim for smoothies between 200–300 calories if used as a snack, or 300–400 calories if replacing a meal.
- Protein base: Greek yoghurt, protein powder, cottage cheese, or plant-based protein — add 15–25g protein per smoothie
- Leafy greens: Spinach, kale, or lettuce add volume and nutrients without many calories
- Healthy fats: A small handful of nuts, seeds, nut butter (1 tablespoon), or half an avocado
- Fruit: Berries are ideal — lower in natural sugar than tropical fruits. Stick to one medium piece or small handful
- Liquid: Unsweetened almond milk, water, or low-fat milk instead of juice or coconut milk
- Avoid: Added syrups, honey, sweetened yoghurt, chocolate spreads, or coconut cream — these quickly add 100+ calories and sugar
Keep portions controlled — a standard smoothie should be around 250–350ml.
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.
Smoothies as Part of Weight Management in the UK
Smoothies work best as part of a balanced approach to weight loss — not as a replacement for the fundamental strategies of eating a calorie deficit and moving more. The NHS recommends losing weight at a rate of 0.5–1 kg per week through sustainable dietary changes and increased physical activity. Some people combine dietary changes with prescription weight management options, including GLP-1 medications like Mounjaro or Wegovy, which are prescription-only and require clinical assessment. Others may use our free progress tracker to log their smoothie consumption and weight changes over time. Whichever approach you take, homemade smoothies can be a convenient, nutritious meal or snack option that helps you stay within your calorie 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 many calories should a weight loss smoothie have?
For a snack, aim for 200–300 calories. If replacing a meal, 300–400 calories is appropriate. The exact amount depends on your overall daily calorie target and weight loss goals. Your GP or a registered dietitian can advise on your personal needs.
Is fruit bad for weight loss smoothies?
Not necessarily — fruit contains natural sugars but also fibre, vitamins, and minerals. Berries (blueberries, raspberries, strawberries) are best as they're lower in sugar than tropical fruits. Stick to one medium piece or a small handful, and pair it with protein and fat to slow sugar absorption.
Can smoothies help with long-term weight loss?
Smoothies can support weight loss as part of a calorie-deficit diet, but they're not a standalone solution. Sustainable weight loss requires consistent dietary changes, increased physical activity, and often behaviour change. For some, prescription weight loss medication alongside lifestyle changes may be recommended by a GP.
Should I use protein powder in my smoothie?
Yes, adding protein helps you feel fuller for longer, which supports weight loss. Aim for 15–25g protein per smoothie. Options include whey protein powder, plant-based protein powder, Greek yoghurt, or cottage cheese. Choose unsweetened varieties to avoid hidden sugars.
Can smoothies replace breakfast for weight loss?
Yes, if balanced correctly. A 300–400 calorie smoothie with protein, healthy fats, and fibre can work as a breakfast replacement. However, some people find liquid meals less satisfying than solid foods. Use our progress tracker to monitor whether smoothie breakfasts keep you satisfied and support your weight loss 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.