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 UK Adults
A weight loss diet chart shows you realistic weight targets and the calorie intake needed to achieve sustainable weight management in the UK. The NHS recommends losing no more than 0.5–1 kg per week, which typically requires a calorie deficit of around 500 kcal per day. Whether you're managing your weight through diet alone or exploring prescription weight loss options like GLP-1 injections, understanding how much weight you can realistically lose each week—and what that looks like on a progress chart—is essential for staying motivated and maintaining results long term.
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.
What a Realistic Weight Loss Diet Chart Looks Like
A weight loss diet chart tracks your progress week by week, showing expected weight loss at different calorie deficits. The NHS-recommended safe rate is 0.5–1 kg per week—translating to roughly 0.5–2 stone per year. For a typical adult, this requires a reduced-calorie diet of 1,200–2,000 kcal per day, depending on your starting weight, activity level, and metabolic rate.
- 500 kcal/day deficit: approximately 0.5 kg weight loss per week
- 750 kcal/day deficit: approximately 0.75 kg weight loss per week
- 1,000 kcal/day deficit: approximately 1 kg weight loss per week
Use our free BMI calculator above to understand your current weight status, then set realistic targets based on moving towards a healthy BMI (18.5–24.9 for most UK adults). For adults of South Asian, Chinese, Black African, or Caribbean heritage, healthier BMI thresholds are lower—ask your GP for personalised 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.
Weight Loss Medication and Diet Charts
If you're considering prescription weight loss medication—such as GLP-1 injections like Wegovy or Mounjaro—your diet chart may show accelerated initial weight loss. Clinical trials showed that Mounjaro helped participants lose an average of 15–21% of body weight, whilst Wegovy supported approximately clinically studied weight loss on average. However, these medications work best alongside a reduced-calorie diet and increased physical activity, not instead of them.
Try our free GLP-1 weight loss calculator to estimate potential weight loss outcomes at different doses if you're exploring prescription options through your GP or private prescribing services.
- 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 weight should I aim to lose per week on a diet chart?
The NHS recommends losing 0.5–1 kg (1–2 lbs) per week for sustainable, healthy weight loss. This typically requires a calorie deficit of 500–1,000 kcal per day. Faster loss is possible with medical support but increases the risk of muscle loss and nutrient deficiency. Always consult your GP before starting a restrictive diet.
What calorie intake should be on my weight loss diet chart?
A safe calorie target depends on your starting weight, age, sex, and activity level. Most UK adults aiming for weight loss eat 1,200–2,000 kcal per day. Very low-calorie diets (under 800 kcal) should only be followed under medical supervision. Use the NHS Weight Loss Plan tool or consult a GP-referred dietitian for personalised targets.
Can I use a weight loss diet chart with prescription injections like Wegovy?
Yes—prescription weight loss medications like Wegovy and Mounjaro are designed to work alongside diet and exercise, not replace them. Clinical trials showed best results when participants combined medication with a reduced-calorie diet. Your prescriber will advise on your specific dietary targets.
How often should I update my weight loss diet chart?
Weigh yourself weekly at the same time of day (morning, before food) and record it on your chart. Natural fluctuations of 0.5–2 lbs are normal due to water retention and digestion. Track trends over 2–4 weeks rather than daily variations. Use our free progress tracker to log and visualise your weight loss journey.
Is gradual weight management shown on a diet chart always unhealthy?
gradual weight management (more than 1.5 kg per week) without medical supervision increases risks of nutritional deficiency, gallstones, and muscle loss. However, under NHS specialist care or with prescription weight loss medication, faster initial loss may be safely managed. Always work with your GP or a qualified healthcare professional to set safe targets for your situation.
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.