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 Plan Meal Guide for UK Adults
Planning meals for sustainable weight loss doesn't require extreme restriction or complicated recipes. The key is creating a calorie deficit while maintaining balanced nutrition and enjoyment. In the UK, the NHS recommends aiming for a weight loss of 0.5 to 1 kg per week, which typically requires a daily calorie deficit of around 500 kcal. This means eating approximately 500 calories fewer than your body needs to maintain its current weight. Whether you're managing weight management through diet alone or alongside prescription weight loss medication like Wegovy or Mounjaro, proper meal planning is essential for success. Use our free BMI calculator to understand your current weight category, and our weight loss calculator can help project realistic outcomes based on your individual situation.
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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.
Meal Planning Principles for Sustainable Weight Loss
Effective meal planning for weight loss in the UK starts with understanding your calorie needs. Most women need 1,500–1,800 kcal per day for gradual loss, while men typically need 1,900–2,300 kcal daily. Calculate your personal calorie target by subtracting 500 kcal from your maintenance intake.
- Protein at every meal — lean meat, fish, eggs, pulses — helps you feel fuller longer and preserves muscle during weight loss
- Plenty of vegetables — fill half your plate with low-calorie, nutrient-dense vegetables
- Whole grains instead of refined — brown rice, wholemeal bread, oats keep you satisfied
- Healthy fats in moderation — olive oil, avocado, nuts — calorie-dense but essential for health
- Limit ultra-processed foods — crisps, sugary drinks, takeaways — these add calories without satiety
If you're taking GLP-1 weight loss medication such as Wegovy (semaglutide), your appetite will naturally reduce, making smaller portions easier to manage. However, meal quality remains important to ensure adequate nutrients whilst on treatment.
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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.
Practical UK Meal Planning Examples
A typical weight loss day might include: breakfast (30% calories) — oatmeal with berries and yoghurt; lunch (35% calories) — grilled chicken salad with olive oil dressing; dinner (30% calories) — baked salmon with broccoli and sweet potato; snacks (5% calories) — apple, handful of almonds. The NHS Weight Loss Plan app and other digital tools can help track meals and calories. Remember that sustainable loss involves both dietary changes and increased physical activity. Our progress tracker helps you log weight changes week-to-week and stay motivated. Individual responses vary — some people find intermittent fasting helpful, others prefer regular small meals. What matters most is finding an approach you can maintain long-term.
- 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 many calories should I eat daily for weight loss?
The NHS recommends a deficit of 500 kcal per day for gradual, sustainable loss (approximately 0.5 kg per week). Most women need 1,500–1,800 kcal daily for weight loss, while men typically need 1,900–2,300 kcal. Your GP can help calculate your personal target based on your current weight, height, age, and activity level.
Can I eat the same foods when losing weight?
Yes, you can eat foods you enjoy — weight loss is about portion size and calorie balance, not complete elimination. However, choosing more nutrient-dense foods (vegetables, lean protein, whole grains) helps you feel fuller on fewer calories. Ultra-processed foods are calorie-dense and less satisfying, making them harder to fit into a deficit.
Do meal plans work better than calorie counting?
Both can work — it depends on what you'll stick with. Structured meal plans take the guesswork out, whilst flexible calorie counting allows more food choice. Evidence suggests the best approach is whichever one you'll follow consistently. Many people combine both: follow a meal plan structure but monitor portions and calories.
Should I eat differently if I'm taking Wegovy or Mounjaro?
When taking GLP-1 medications like Wegovy (semaglutide), your appetite naturally reduces, making smaller portions easier. Focus on nutrient-dense foods to ensure adequate protein, vitamins, and minerals. Some people experience nausea with greasy or heavy foods — lighter meals often feel better. Always follow your prescriber's guidance.
Is weight loss sustainable without exercise?
Weight loss is primarily driven by calorie deficit — you can lose weight through diet alone. However, the NHS recommends combining dietary changes with physical activity for better health outcomes, muscle preservation, and long-term weight maintenance. Regular movement also improves cardiovascular health, mood, and energy levels independent of 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.