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
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Weight Loss Diet Chart For Female
A weight loss diet chart for women should be tailored to individual needs, current weight, and health goals. In the UK, the NHS recommends losing weight at a rate of 0.5 to 1 kg per week through a combination of reduced-calorie eating and increased physical activity. This guide explains how to approach weight management safely, what calorie targets might look like, and when prescription weight loss medication—used alongside diet changes—may be appropriate for eligible women.
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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 Calorie Needs and Safe Weight Loss
A healthy weight loss diet for women typically involves creating a calorie deficit of around 500 kcal per day, which results in losing approximately 0.5 kg per week. Your individual calorie needs depend on your current weight, height, age, and activity level. Use our free BMI calculator above to assess your starting point and determine a healthy weight range for your height.
- Very low calorie diets (under 800 kcal/day) should only be followed under medical supervision and are typically short-term interventions
- Low calorie diets (800–1200 kcal/day) may be appropriate for some women but require GP guidance
- Sustainable calorie reduction (1500–1800 kcal/day for many women) is more likely to be maintained long-term
- Nutrient density matters—prioritise protein, vegetables, whole grains, and healthy fats over simple calorie counting alone
The NHS Weight Loss Plan offers free resources and support for women in England. Your GP can also refer you to NHS weight management services if you have a BMI of 30 or above, or 27–29.9 with weight-related health conditions such as type 2 diabetes, high blood pressure, or cardiovascular disease.
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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.
Prescription Weight Loss Support For Women
For eligible women, prescription weight loss medications such as Mounjaro (tirzepatide) or Wegovy (semaglutide) may support dietary changes and exercise. These are GLP-1 medications available through NHS specialist services or private prescribing, and they work by helping reduce appetite and support feeling fuller after smaller meals. In clinical trials, women taking these medications alongside a reduced-calorie diet and increased physical activity achieved average weight loss of 15–21% of body weight—though individual results vary.
Try our GLP-1 weight loss calculator to explore how prescription weight loss support might complement your diet plan. Any prescription medication requires a clinical assessment from your GP or a licensed prescriber to confirm suitability. Weight loss injections are prescription-only and should always be used with dietary and lifestyle changes, not instead of them.
- 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 is a healthy daily calorie target for women wanting to lose weight?
This varies by individual factors including current weight, height, age, and activity level. Generally, women losing weight aim for a deficit of 500 kcal/day to lose approximately 0.5 kg per week. A registered dietitian can provide personalised guidance. The NHS Weight Loss Plan offers free support to help women in England work out their calorie needs and plan sustainable changes.
Can I use a weight loss diet chart designed for men?
While the principles of weight loss are similar regardless of sex, women typically have different calorie requirements and hormone profiles. Women's diet plans should account for individual metabolism, age, and any hormonal factors. Your GP can advise on approaches suited to your specific circumstances.
How do prescription weight loss medications fit into a diet plan?
Medications like Mounjaro and Wegovy are designed to complement, not replace, dietary changes and exercise. They may help reduce appetite and support adherence to a reduced-calorie diet. They are prescription-only and require clinical assessment. They are typically used as part of a comprehensive weight management approach through NHS services or private prescribing.
Is it safe for women to lose more than 1 kg per week?
The NHS recommends a loss of 0.5–1 kg per week as safe and sustainable. Faster loss can increase the risk of muscle loss, nutritional deficiencies, and difficulty maintaining the loss long-term. Very gradual weight management may require medical supervision. Discuss safe targets with your GP or a weight management specialist.
Can I convert my weight between stone and kg to track progress?
Absolutely. Many UK women track weight in both stone and kg. Use our free weight converter above to switch between units instantly. Tracking progress using our free progress tracker can help you stay motivated and see patterns in your weight management journey over weeks and months.
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.