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
Protein Diet Plan For Weight Loss
A high-protein diet can support weight loss by helping you feel fuller for longer and preserving muscle mass while you lose weight. Protein requires more energy to digest than carbohydrates or fat, which may slightly boost your metabolism. In the UK, the NHS recommends combining dietary changes with physical activity for sustainable weight loss — typically aiming for 0.5 to 1 kg per week. Whether you're managing weight through diet alone or alongside prescription weight loss medication, understanding protein's role can help you create an effective, sustainable approach aligned with UK weight management guidelines.
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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 Much Protein Do You Need For Weight Loss?
The amount of protein you need depends on your body weight, activity level, and weight loss goals. General guidance: aim for 1.2 to 2.2 grams of protein per kilogram of body weight daily during weight loss. For a 70kg adult, this means approximately 84–154g of protein per day. The NHS recommends that protein should make up around 10–35% of your daily calories. Higher protein intake (towards the upper end) is particularly beneficial if you're exercising regularly, as it helps preserve lean muscle during weight loss. You can calculate your personal needs by multiplying your current weight in kg by 1.6–2.0 for a moderate weight loss approach. Use our free BMI calculator above to check your current weight category and get personalised guidance on healthy weight targets from your GP.
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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.
Best Protein Sources And Practical Tips
Lean protein sources: chicken breast, turkey, fish (especially oily fish like salmon), eggs, Greek yoghurt, cottage cheese, legumes (lentils, chickpeas, beans), and tofu. Practical tips: include a protein source at every meal; combine protein with fibre (vegetables, whole grains) to increase satiety; avoid processing and heavy sauces which add calories; stay hydrated. If you're following a weight management plan in the UK, discuss your protein intake with your GP or a registered dietitian to ensure it fits your individual health needs and any medications you're taking. Our GLP-1 weight loss calculator can help estimate weight loss projections if you're considering prescription weight loss support alongside dietary 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.
Can a high-protein diet alone lead to weight loss?
High-protein diets can support weight loss by increasing satiety and preserving muscle, but weight loss ultimately requires a calorie deficit. Protein helps you feel fuller on fewer calories, making a deficit easier to maintain. Combine a protein-rich diet with physical activity and calorie awareness for the best results. Your GP can advise on your individual approach.
Is a protein diet safe for people with kidney problems?
High-protein diets may not be suitable for people with certain kidney conditions. If you have kidney disease, diabetes, or liver problems, consult your GP before significantly increasing protein intake. Standard protein recommendations (0.8g per kg body weight) may be more appropriate in these cases.
How does protein help with weight loss?
Protein increases satiety, meaning you feel fuller for longer on fewer calories. It also has a higher thermic effect than carbohydrates or fat, requiring more energy to digest. This may slightly boost metabolism and helps preserve muscle mass during weight loss — important for maintaining a healthy metabolism long-term.
Can I combine a high-protein diet with weight loss medication like Mounjaro or Wegovy?
Yes, prescription weight loss medications work alongside lifestyle changes including diet. A higher-protein diet complements these medications well. Always discuss your diet with your prescriber or GP to ensure consistency with your weight management plan and any other medications you're taking.
What's the difference between losing weight through diet versus using prescription weight loss treatment?
Diet-based weight loss relies entirely on calorie deficit through food choices. Prescription medications like Mounjaro (tirzepatide) or Wegovy (semaglutide) are GLP-1 agonists that reduce appetite and may help you achieve a deficit more easily. Both approaches work best combined with increased physical activity and typically result in similar weight loss rates (0.5–1kg per week) when done sustainably.
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.