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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Can Walking Help In Weight Loss?
Yes, walking can help with weight loss when combined with a reduced-calorie diet. Regular walking burns calories, improves cardiovascular health, and supports sustainable weight management. However, for adults with obesity or significant weight to lose, walking alone may be slower than walking combined with other weight management approaches — including prescription medication if eligible. This guide explains how walking fits into an effective weight loss plan in the UK, and what other evidence-based options are available.
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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 Walking Supports Weight Loss
Walking is one of the most sustainable forms of physical activity for weight loss. A 70kg adult burns approximately 240–300 calories walking at a moderate pace (5 km/h) for one hour, depending on fitness level and terrain. The NHS recommends at least 150 minutes of moderate-intensity activity per week for health benefits, which can include brisk walking.
- Walking burns calories and supports a calorie deficit needed for weight loss
- It improves cardiovascular health and reduces risk of type 2 diabetes
- Walking is low-impact and sustainable for most people over many years
- Regular walking improves mood, sleep quality, and energy levels
- It can be incorporated into daily routines — commuting, shopping, leisure
Realistic weight loss from walking alone typically ranges from 0.25–0.5 kg per week when combined with a balanced, reduced-calorie diet. The NHS recommends losing weight at 0.5–1 kg per week for sustainable results. Check your current BMI using our free BMI calculator above to understand where you are now and what a healthy weight range looks like for your height.
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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 Options in the UK
For adults with obesity (BMI 30 or above) or overweight with weight-related health conditions, prescription weight loss medication is available through the NHS or private prescribing in the UK. Medications such as Mounjaro (tirzepatide), Wegovy (semaglutide), and Saxenda (liraglutide) are GLP-1 receptor agonist injections that may help reduce appetite and support weight management alongside lifestyle changes.
Clinical trials show these medications help achieve average weight loss of 15–21% of body weight over several months — significantly more than walking alone. However, they are prescription-only, require a clinical assessment, and work best when combined with diet and physical activity, not as a replacement. Our GLP-1 weight loss calculator can help you explore potential outcomes at different doses. Your GP can discuss whether prescription weight loss medication is eligible for you based on your BMI, health conditions, and individual circumstances.
- 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 can I realistically lose by walking?
Walking combined with a reduced-calorie diet typically supports loss of 0.25–0.5 kg per week. The total depends on how many calories you burn, your diet, starting weight, and consistency. The NHS recommends aiming for 0.5–1 kg per week for sustainable results. Using our free progress tracker can help you log weight changes over time.
How many minutes of walking per day should I do for weight loss?
The NHS recommends at least 150 minutes of moderate-intensity activity per week — roughly 30 minutes on 5 days. Brisk walking (at a pace where you can talk but not sing) counts toward this target. More walking increases calorie burn, but consistency matters more than intensity for weight loss.
Can walking alone help me lose weight without diet changes?
Walking alone is unlikely to create a large calorie deficit for weight loss without dietary changes. Weight loss requires a calorie deficit — typically 500 calories per day for 0.5 kg per week loss. Walking burns calories, but eating fewer calories is equally important. Combining both is most effective.
What if walking and diet aren't enough for significant weight loss?
If you have a BMI of 30 or above, or 27–29.9 with weight-related health conditions such as high blood pressure or type 2 diabetes, prescription weight loss medication may be available to you. These medications work alongside diet and activity to support faster, more significant weight loss. Your GP can assess eligibility.
Is prescription weight loss medication available on the NHS in the UK?
Yes, tirzepatide (Mounjaro), semaglutide (Wegovy), and liraglutide (Saxenda) are licensed for weight management in UK adults and available through NHS specialist weight management services. Access varies by region and may involve waiting lists. Private prescribing is also available. Eligibility depends on BMI and health circumstances — your GP can advise.
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.