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 Consume For Weight Loss?
Protein intake during weight loss depends on your current weight, activity level, and health goals. Most NHS-aligned guidance recommends around 1.6–2.2g of protein per kilogramme of body weight daily to help preserve muscle mass whilst losing fat. However, the right amount for you personally is best determined by your GP or a registered dietitian, especially if you have underlying health conditions. Using our free BMI calculator can help you understand your starting point and healthy weight range for your height — this context is crucial when planning your protein and calorie intake.
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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.
Understanding Your BMI And Protein Needs
Your BMI (body mass index) and your current weight are important factors in calculating how much protein you need. The BMI calculator on this page can tell you where you fall within the NHS healthy weight range, which informs realistic weight loss targets.
For weight loss with preserved muscle, protein intake is typically higher than the recommended dietary allowance of 0.8g per kg. Evidence suggests:
- Moderate activity: 1.6g protein per kg body weight daily
- Resistance training: 1.8–2.2g protein per kg daily
- Higher intake: Supports satiety, reduces hunger, and protects lean muscle during calorie deficit
If you weigh 70kg and aim for 1.8g per kg, that equals approximately 126g protein daily — roughly equivalent to 150g of chicken breast, three eggs, and a portion of Greek yoghurt. Calculate your personal healthy weight range using the BMI calculator to set realistic targets aligned with NHS guidance.
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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.
Protein, Weight Loss, And Your NHS Healthy Weight Range
If your current BMI falls above the NHS healthy weight range (18.5–24.9), a structured approach combining adequate protein with a moderate calorie deficit is recommended. Protein supports weight loss by:
- Increasing satiety — you feel fuller for longer
- Supporting muscle retention — important during fat loss
- Boosting metabolism slightly — protein has a higher thermic effect than carbohydrates or fats
Sustainable weight loss is typically 0.5–1kg per week. Track your progress with our free progress tracker whilst maintaining consistent protein intake. Your GP can refer you to a registered dietitian for personalised nutrition advice tailored to your weight, activity level, and any health conditions. Don't rely on protein alone — combine it with whole foods, adequate hydration, and regular physical activity.
- 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 per day do I need for weight loss?
Most NHS-aligned guidance recommends 1.6–2.2g of protein per kilogramme of your body weight daily during weight loss, depending on your activity level. For example, a 70kg person would aim for 112–154g protein daily. Your GP or dietitian can personalise this based on your health, fitness level, and weight loss goals.
Does protein help with weight loss?
Yes. Adequate protein during weight loss helps preserve muscle mass, increases feelings of fullness, and slightly boosts metabolism. It's most effective when combined with a calorie deficit of around 500 kcal per day and regular physical activity. Protein alone won't cause weight loss without dietary changes overall.
What's the difference between my current weight and healthy weight range?
Your healthy weight range depends on your height and is determined by your BMI. The NHS considers a BMI of 18.5–24.9 healthy for most adults (lower thresholds apply for South Asian and Black African heritage). Use the free BMI calculator on this page to find your personal healthy weight range instantly.
Can I lose weight without eating lots of protein?
Weight loss fundamentally requires a calorie deficit, which you can achieve through any macronutrient balance. However, evidence shows that higher protein intake during weight loss helps preserve muscle, reduces hunger, and improves results. Aim for at least 1.2g per kg body weight even at minimum.
Should I consult my GP about protein intake for weight loss?
Yes, especially if you have kidney disease, diabetes, or other health conditions. Your GP can refer you to a registered dietitian who will assess your weight, activity level, and health needs to recommend a personalised protein intake and weight loss plan aligned with your healthy weight for height.
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.