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
How Much Protein Should You Eat Daily For Weight Loss?
Protein requirements for weight loss vary depending on your current weight, activity level, and how much weight you want to lose. Most evidence-based guidelines suggest 1.6–2.2g of protein per kilogram of body weight daily when losing weight, though some research supports lower intakes around 1.2g/kg for sustainable results. Getting protein right matters because it helps preserve muscle, keeps you feeling fuller longer, and supports your metabolism during weight loss. Your ideal daily protein intake depends on your personal circumstances—use our free BMI calculator to check your healthy weight range first, then work with the protein guidance below to create a realistic plan.
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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 To Calculate Your Daily Protein Target
To find your daily protein target for weight loss, you need to know your current body weight in kilograms. The most evidence-based approach is:
- Standard recommendation: 1.6–2.2g protein per kg of body weight per day
- Conservative approach: 1.2–1.6g protein per kg (suitable if you exercise lightly or have joint concerns)
- High-intensity exercise: 2.0–2.2g protein per kg (if you strength train regularly)
For example, a person weighing 80kg would need between 96g (80 × 1.2) and 176g (80 × 2.2) of protein daily, depending on activity level. Use our BMI calculator above to check if your current weight falls within the healthy weight range for your height—this helps you set a realistic target weight, which then determines your protein needs throughout your weight loss journey. NHS guidance aligns with the 1.6–2.0g/kg range for adults trying to lose weight while maintaining muscle.
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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 Protein Targets And Healthy Weight
Once you know your ideal weight for your height using the BMI calculator on this page, you can work backwards to plan your protein intake. If your current healthy weight range (based on BMI) is between 65–75kg, and you're currently heavier, aim for protein at the 1.6–1.8g/kg level initially. As you approach your goal weight, this will naturally adjust downward. Distribute protein evenly across meals—roughly 25–35g per meal for most adults—to support satiety and muscle preservation. Combine adequate protein with a calorie deficit of around 500 kcal daily for sustainable weight loss of roughly 0.5kg per week. Track your progress using our free progress tracker alongside a consistent protein intake plan, and review your targets every 4–6 weeks as your weight changes.
- 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 do I need daily to lose weight?
Most evidence suggests 1.6–2.2g of protein per kilogram of body weight daily during weight loss. For an 80kg person, that's 128–176g daily. The exact amount depends on your activity level, current weight, and muscle mass. Your GP or a registered dietitian can give you a personalised target based on your health.
What if I eat less protein—will I still lose weight?
Yes, weight loss depends primarily on overall calorie deficit, not just protein. However, lower protein (below 1.2g/kg) increases muscle loss risk and may leave you feeling less full. Adequate protein during weight loss helps preserve lean mass and supports sustained energy, making the process easier long-term.
Can the BMI calculator help me set a protein goal?
The BMI calculator shows your healthy weight range for your height. Once you know that target, you can calculate your protein needs using the formulas above. Check your BMI now using the free calculator on this page to establish your realistic goal weight.
Is protein from food better than protein powder for weight loss?
Both work equally well for weight loss—what matters is total daily intake and overall calorie balance. Whole food sources (chicken, eggs, yoghurt, pulses) often provide additional nutrients and fibre, which may help with satiety. Protein powder is convenient and can be part of a balanced approach.
How do I know if my weight is healthy for my height?
Use the free BMI calculator on this page—it shows your BMI and healthy weight range based on NHS guidelines. If your current weight is above the healthy range, a modest protein-rich diet combined with slight calorie reduction supports sustainable loss of around 0.5kg per week.
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.