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
How to Lose Weight on a Vegetarian Diet
Losing weight on a vegetarian diet is entirely possible — you just need to focus on protein intake, calorie balance, and whole foods rather than processed alternatives. Many UK adults follow vegetarian diets successfully whilst managing weight through mindful eating and the right food combinations. This guide covers evidence-based strategies, from meal planning to prescription weight loss options, to help you achieve sustainable results.
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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.
Key Nutrition Principles for Vegetarian Weight Loss
Weight loss fundamentally requires a calorie deficit, regardless of diet type. The NHS recommends losing 0.5 to 1 kg per week for sustainable results. For vegetarians, the main challenge is maintaining adequate protein intake without relying on meat.
- Protein targets: Aim for 1.2 to 2g protein per kg of body weight daily. Use our BMI calculator above to check your healthy weight range, then calculate your personalised protein needs.
- Plant-based proteins: Lentils, chickpeas, tofu, tempeh, nuts, seeds, beans, Greek yogurt, and eggs (if vegetarian) are excellent sources.
- Whole foods vs processed: Avoid "vegetarian" junk food (meat-free burgers, plant-based snacks high in oil and salt) — these contain similar calories to meat products.
- Fibre and satiety: Whole grains, vegetables, and legumes keep you full longer, making a calorie deficit easier to maintain.
Combine these principles with regular physical activity for optimal weight management in the UK.
Clinically BackedWeight Loss
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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 Options Beyond Diet Alone
If diet and exercise alone aren't delivering results, prescription weight loss medication may be an option. GLP-1 medications like Wegovy are now available through the NHS and privately, and work well alongside any dietary pattern — including vegetarian diets.
These medications don't care whether you eat meat or not; they work on appetite regulation and satiety. Our GLP-1 weight loss calculator can help you estimate potential outcomes at different doses. To access prescription weight loss treatment, you'll need a clinical assessment from your GP or a licensed prescriber. The NHS offers assessment through specialist weight management services, though waiting lists vary by region. Private online prescribing is also available.
Whichever approach you choose, remember that sustainable weight loss takes time — aim for steady progress rather than rapid results.
- 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 I lose weight on a vegetarian diet?
Yes, absolutely. Weight loss depends on creating a calorie deficit, which is achievable on any diet pattern. Vegetarian diets work well for weight loss when you focus on whole plant-based proteins (lentils, tofu, chickpeas), limit processed foods, and maintain balanced nutrition. Many UK adults lose weight successfully on vegetarian diets.
What are the best vegetarian protein sources for weight loss?
Lentils, chickpeas, tempeh, tofu, beans, nuts, seeds, Greek yogurt, and eggs (if vegetarian) are excellent choices. Aim for 1.2 to 2g protein per kg of ideal body weight daily to preserve muscle during weight loss. Use our BMI calculator to find your healthy weight range, then calculate your protein target.
Should I count calories on a vegetarian diet?
Yes, calorie awareness helps. The NHS recommends a deficit of around 500 kcal per day for approximately 0.5 kg per week loss. This applies regardless of diet type. However, if you focus on whole foods, adequate protein, and fibre, you may find hunger naturally decreases without strict counting.
Can I use weight loss injections on a vegetarian diet?
Yes, GLP-1 medications like Wegovy work alongside any dietary pattern, including vegetarian diets. They support appetite regulation and can help you stick to a calorie deficit. These are prescription-only and require clinical assessment. Speak to your GP about NHS prescription weight loss options or consider private prescribing.
How quickly will I lose weight on a vegetarian diet?
The NHS recommends losing 0.5 to 1 kg per week for sustainable, healthy weight loss. This typically comes from a calorie deficit of around 500 kcal daily. Your weight loss speed depends on your starting weight, activity level, and how consistently you maintain the deficit. Use our progress tracker to log your journey.
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.