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 Intake Calculator For Weight Loss
Protein plays a crucial role in weight loss by helping preserve muscle mass, keeping you feeling fuller longer, and supporting your metabolism. Whether you're managing weight through diet alone or using prescription weight loss medication like GLP-1 injections, getting adequate protein is essential for sustainable results. This guide explains how to calculate your individual protein needs and why it matters for your health goals.
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.
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. A common recommendation is 1.6–2.2 grams of protein per kilogram of body weight daily during active weight loss — roughly double the standard requirement.
- Sedentary individuals aiming for weight loss: approximately 1.6 g/kg daily
- Moderately active: approximately 1.8–2.0 g/kg daily
- Very active or strength training: approximately 2.0–2.2 g/kg daily
For example, if you weigh 80 kg and are moderately active, you'd target around 144–160 grams of protein daily. This higher intake preserves lean muscle during calorie restriction, which is especially important when using prescription weight loss medication as part of your weight management uk strategy. Use our free BMI calculator above to assess your current weight category, then calculate your personal protein target based on your activity level and health goals.
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 And GLP-1 Weight Loss Medication
If you're using prescription weight loss injections like Wegovy or Mounjaro, adequate protein becomes even more critical. These medications reduce appetite and slow gastric emptying, which can make it harder to eat enough food — and therefore enough protein — throughout the day. Prioritising high-protein foods helps ensure you meet your nutritional needs despite reduced appetite.
GLP-1 weight loss medications work best alongside dietary changes and physical activity. By maintaining sufficient protein intake, you support muscle preservation, metabolic health, and sustainable results. Our GLP-1 weight loss calculator can help you understand expected outcomes, whilst tracking your progress with our free progress tracker ensures you're on course with your nhs weight loss or private weight management plan.
- 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 do I calculate my protein needs for weight loss?
Multiply your body weight in kilograms by 1.6–2.2, depending on your activity level. A sedentary 70kg person needs roughly 112–154g daily; a moderately active person needs 126–154g. Use this as a starting point and adjust based on how you feel and your progress.
Can too much protein cause problems during weight loss?
For most healthy adults, protein intake up to 2.2 g/kg is safe. However, if you have kidney disease, speak to your GP first. High protein may slightly increase thirst and require adequate water intake — both healthy habits during weight loss.
What are good protein sources for weight loss?
Lean meats, fish, eggs, Greek yoghurt, cottage cheese, beans, lentils, and tofu are excellent choices. Plant-based proteins like legumes offer fibre too, which supports satiety. Vary your sources to ensure you get all essential amino acids and micronutrients.
Does protein intake matter more with GLP-1 injections like Wegovy?
Yes. GLP-1 medications reduce appetite significantly, making it easy to under-eat. Prioritising protein-rich foods ensures adequate nutrition despite smaller portions. This supports muscle preservation and sustainable weight management outcomes.
How does protein support weight loss metabolism?
Protein has a higher thermic effect than carbohydrates or fat — your body burns more calories digesting it. Protein also stabilises blood sugar, reduces cravings, and preserves muscle mass, which maintains metabolic rate during calorie restriction. These factors combine for more effective, sustainable weight loss.
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.