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 Do I Need For Weight Loss?
Protein is one of the most important nutrients when losing weight. It helps preserve muscle mass, increases feelings of fullness, and supports your metabolism during a calorie deficit. The amount of protein you need depends on your current weight, activity level, and your ideal weight for your height. For sustainable weight loss, most UK health professionals recommend getting 1.6 to 2.2 grams of protein per kilogram of body weight daily, alongside regular physical activity and a reduced-calorie diet. This guide explains exactly how much protein you should aim for and why it matters.
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.
Recommended Daily Protein Intake For Weight Loss
The amount of protein you need depends primarily on your body weight and activity level. Current evidence suggests:
- Sedentary adults: 1.2–1.6g per kg of body weight daily
- Moderately active adults: 1.6–1.8g per kg daily
- Very active or strength training: 1.8–2.2g per kg daily
For example, if you weigh 80kg, you would aim for 128–176g of protein per day depending on activity level. The NHS and NICE both acknowledge that higher protein intake during weight loss helps protect muscle mass and can improve appetite control. It's particularly important when you're in a calorie deficit, as your body is more likely to break down muscle for energy if protein intake is too low. Use our free BMI calculator above to determine your current healthy weight range for your height, then discuss your personal protein target with your GP or a registered dietitian.
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.
Protein Sources and Practical Guidance
Getting enough protein doesn't require expensive supplements or special products. High-protein foods include lean meats, fish, eggs, dairy products, legumes, nuts, and seeds. Spreading protein across three main meals (aim for 25–30g per meal) is more effective than consuming it all in one sitting. This approach helps maintain satiety throughout the day and supports muscle maintenance. If you're tracking your weight loss progress, keeping a simple food diary or using our free progress tracker can help you monitor both calorie intake and protein consumption. Remember, sustainable weight loss relies on consistency with both nutrition and physical activity—protein is just one part of the picture.
- 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's the easiest way to calculate my protein target?
Multiply your body weight in kilograms by 1.6–2.2 depending on activity level. For a 70kg person with moderate activity, that's roughly 112–154g daily. A registered dietitian can provide personalised recommendations based on your health, goals, and ideal weight for your height.
Does high protein intake cause kidney damage?
No—extensive research shows high protein intake (up to 2.2g per kg) is safe for people with healthy kidneys. If you have existing kidney disease, consult your GP before changing protein intake. For healthy adults, protein is not harmful.
Can protein alone help me lose weight without calorie deficit?
No. Weight loss fundamentally requires a calorie deficit. However, protein helps by reducing hunger, preserving muscle during loss, and slightly boosting metabolism. It works best alongside reduced calories and physical activity.
Is it better to get protein from food or supplements?
Whole foods are generally preferable because they provide other nutrients like fibre, vitamins, and minerals. Protein powders or supplements can be convenient additions but shouldn't replace real food as your primary protein source.
How does protein intake relate to a healthy weight for my height?
Your protein needs don't change based on your goal weight—they're based on your current weight and activity level. Our free BMI calculator shows your healthy weight range for your height. Higher protein helps you reach that goal while preserving muscle during the loss phase.
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.