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
10,000 Steps a Day for Weight Loss: What the Evidence Shows
Walking 10,000 steps daily is often promoted as a weight loss goal, but the evidence is more nuanced. While regular walking does burn calories and support overall health, sustainable weight loss depends on a calorie deficit combined with consistent physical activity. In the UK, the NHS recommends both increased movement and dietary changes for effective weight management. The number of steps needed varies based on your current fitness level, body weight, and overall lifestyle. A daily step target is motivating, but what matters most is consistency and creating a calorie deficit through diet and activity combined.
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 Steps Contribute to Weight Loss
Walking burns calories, and the number burned depends on your body weight, walking speed, and terrain. A person weighing 70kg walking at a moderate pace (3–4 mph) burns approximately 240–280 calories per hour. To achieve a calorie deficit needed for weight loss, you'd typically need to combine this with dietary changes.
Calorie deficit basics:
- A deficit of 500 kcal per day typically results in approximately 0.5kg weight loss per week
- 10,000 steps at moderate pace burns roughly 250–350 calories depending on body weight and speed
- This requires dietary reduction to create a meaningful overall deficit
- NHS guidance recommends 150 minutes of moderate-intensity activity weekly for health benefits
Walking alone without calorie restriction is unlikely to produce significant weight loss. The most effective approach combines regular movement with balanced nutrition and, where appropriate, professional support such as NHS weight management services or prescription weight loss medication.
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.
Weight Loss Strategies Beyond Steps
While walking is valuable for overall health and fitness, sustainable weight loss requires a multi-faceted approach. In the UK, NHS weight management services recommend combining physical activity with dietary changes. For some people, prescription weight loss medications like GLP-1 injections (Mounjaro or Wegovy) may be recommended alongside lifestyle changes when BMI indicates clinical need.
Our free GLP-1 weight loss calculator can help you explore potential outcomes if prescription medication is being considered. Our BMI calculator also helps you understand where your current weight sits on NHS health guidelines. The combination of consistent activity, balanced eating, and where suitable, professional support, gives the best chance of sustainable 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.
Will 10,000 steps a day help me lose weight?
Walking 10,000 steps daily does burn calories and supports cardiovascular health, but weight loss requires a calorie deficit. Steps alone won't produce significant weight loss without dietary changes. Combine regular walking with reduced calorie intake for best results. Most people need to create a 500 kcal daily deficit to lose approximately 0.5kg per week.
How many calories does walking 10,000 steps burn?
A person weighing 70kg walking at moderate pace (3–4 mph) burns approximately 250–350 calories during 10,000 steps, depending on speed and terrain. Heavier individuals burn more calories; lighter individuals burn fewer. Walking speed and fitness level also affect calorie burn, so individual results vary.
Is 10,000 steps enough exercise for weight loss?
10,000 steps provides good daily activity and meets NHS recommendations for moderate-intensity movement. However, weight loss depends more on calorie intake than exercise alone. The NHS recommends combining 150 minutes of weekly activity with dietary changes. Adding strength training twice weekly also helps preserve muscle during weight loss.
Can I lose weight just by walking without changing my diet?
Walking without dietary change is unlikely to produce significant weight loss. You need a calorie deficit to lose weight. The most effective approach combines increased physical activity with balanced, reduced-calorie eating. Your GP can discuss personalised weight management strategies, including referral to NHS services if appropriate.
What if I need additional support for weight loss?
If lifestyle changes aren't delivering results, speak to your GP about options. NHS weight management services (tier 2 and 3) offer structured support. For some people, prescription weight loss medications may be recommended alongside continued activity and diet changes. Individual suitability depends on BMI and health factors.
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.