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
Meal Plan Ideas For Weight Loss
Creating a sustainable meal plan is one of the most effective ways to support weight loss in the UK. Whether you're looking to make dietary changes alone or exploring prescription weight management options, a structured approach to eating can help you achieve lasting results. This guide covers practical meal planning strategies and highlights the prescription weight loss medications available through the NHS and private prescribers for eligible adults.
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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.
Practical Meal Planning Strategies
A successful weight loss meal plan focuses on whole foods, portion control, and calorie awareness. The NHS recommends losing weight at a sustainable rate of 0.5 to 1 kg per week, which typically requires a calorie deficit of around 500 kcal per day.
- Protein-rich meals — include lean chicken, fish, beans, and Greek yoghurt to keep you fuller for longer
- Fibre-rich foods — vegetables, whole grains, and legumes help with satiety and digestive health
- Portion control — use smaller plates, measure servings, and avoid eating straight from packets
- Meal prep — planning and preparing meals in advance reduces impulse eating and saves time
- Stay hydrated — drinking water before meals can support feeling fuller and aid metabolism
Try our free BMI calculator above to establish your current health baseline, then use the weight converter to track your weight progress across different measurements (kg, stone, and pounds).
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.
Prescription Weight Loss Medications in the UK
For eligible adults, prescription weight management medications can support weight loss alongside dietary changes. Three options are licensed in the UK:
- Mounjaro (tirzepatide) — a dual GIP and GLP-1 receptor agonist, once-weekly injection
- Wegovy (semaglutide) — a GLP-1 receptor agonist, once-weekly injection
- Saxenda (liraglutide) — a GLP-1 receptor agonist, once-daily injection
Clinical trials have shown these medications can support significant weight loss when combined with a reduced-calorie diet and increased physical activity. Our GLP-1 weight loss calculator can help you estimate potential outcomes at different dose levels. Access is available through NHS specialist services or private prescribers following a clinical assessment.
- 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.
Who is eligible for prescription weight loss medication in the UK?
Adults with a BMI of 30 or above, or 27–29.9 with weight-related health conditions (such as type 2 diabetes, high blood pressure, or sleep apnoea), may be eligible. South Asian, Chinese, Black African, and Black Caribbean adults may have lower BMI thresholds. Eligibility is assessed individually by a prescriber.
What's the difference between NHS and private access to weight loss medication?
NHS access is through specialist tier 3 weight management services, typically via GP referral, though availability and waiting times vary by region. Private access is available through GPhC-registered online pharmacies following an online clinical assessment, with no NHS referral needed. Private costs range from approximately £129–£320 per month.
How quickly will I lose weight with a meal plan alone?
Following a calorie deficit of around 500 kcal per day, most people lose approximately 0.5 kg per week. Results vary based on starting weight, metabolism, activity level, and adherence. Your GP can provide personalised guidance on healthy, sustainable targets for you.
Can I combine a meal plan with prescription weight loss medication?
Yes. Prescription weight loss medications like Mounjaro and Wegovy are designed to be used alongside a reduced-calorie diet and increased physical activity — not as a replacement for lifestyle changes. Your prescriber will advise on combining both approaches safely and effectively.
How do I find out if I'm eligible for prescription weight loss treatment?
Start by speaking with your GP, who can assess your BMI, health conditions, and weight management history. If eligible, you may be referred to a specialist NHS weight management service, or you can explore private prescribing options through accredited online services. Both routes require a clinical assessment.
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.