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 Cardio Exercise Supports Weight Loss
Cardiovascular exercise is one of the most effective ways to create the calorie deficit needed for sustainable weight management in the UK. Cardio burns calories during the activity itself and can increase your metabolic rate afterwards. Combined with dietary changes, regular cardio exercise supports long-term weight loss and improves heart health, blood pressure, and blood sugar control. The NHS recommends at least 150 minutes of moderate aerobic activity per week for adults. Whether you're managing your weight through lifestyle changes alone or alongside prescription weight loss medication, cardio remains a cornerstone of successful, 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.
How Cardio Burns Calories And Supports Weight Loss
Cardio exercise burns calories during activity and creates the energy deficit required for weight loss. The number of calories burned depends on exercise intensity, duration, body weight, and fitness level. Moderate-intensity cardio (brisk walking, cycling, swimming) burns roughly 250–400 calories per 30 minutes for an average adult. High-intensity cardio (running, HIIT classes, fast cycling) can burn 400–600+ calories in the same timeframe.
Beyond the immediate burn, regular cardio improves cardiovascular fitness and can slightly increase resting metabolic rate. The NHS recommends combining cardio with strength training and dietary changes for optimal weight management results. Cardio alone without a calorie deficit will not result in weight loss, so pairing exercise with reduced-calorie eating is essential. Use our free BMI calculator to track where your weight sits relative to NHS healthy weight guidelines, and our progress tracker to log your weight loss journey as you build a consistent cardio routine.
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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.
Cardio, Diet, And Weight Loss Medication
For those pursuing weight management through prescription medication — such as GLP-1 injections like Mounjaro or Wegovy — cardio remains highly beneficial. These medications help reduce appetite and support feeling fuller after meals, but they work best alongside lifestyle changes including regular exercise. Clinical trials of GLP-1 medications show better weight loss outcomes when combined with reduced-calorie diet and increased physical activity.
Cardio also offers health benefits beyond weight loss: improved heart health, better blood sugar control, reduced blood pressure, and improved mental wellbeing. The NHS recommends starting gradually if you're new to exercise, particularly if you have existing health conditions. Your GP can advise on safe exercise levels for your personal circumstances. Try our GLP-1 weight loss calculator to explore how prescription medication might support your weight management goals when combined with cardio and dietary changes.
- 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 cardio do I need to lose weight?
The NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week for general health. For weight loss specifically, combine this with a calorie deficit through diet — cardio alone without reduced calorie intake won't result in weight loss. Consistency matters more than intensity; regular moderate cardio is more sustainable long-term than sporadic intense sessions.
How many calories does cardio burn?
Moderate cardio (brisk walking, steady cycling) burns approximately 250–400 calories per 30 minutes depending on body weight and intensity. High-intensity cardio (running, HIIT) can burn 400–600+ calories in 30 minutes. Heavier individuals burn more calories performing the same activity. Individual metabolic rate varies, so use these as general estimates rather than exact figures.
Can I do cardio while taking Mounjaro or Wegovy?
Yes. In fact, combining cardio with GLP-1 medications like Mounjaro or Wegovy alongside a reduced-calorie diet produces better weight loss results than medication alone. Clinical trials showed improved outcomes with lifestyle changes. Always consult your GP before starting a new exercise programme, particularly if you have existing health conditions or are taking prescription medication.
What type of cardio is best for weight loss?
The best cardio is the type you'll do consistently. Walking, cycling, swimming, and running all produce weight loss when combined with a calorie deficit. High-intensity interval training (HIIT) is time-efficient but requires good fitness. Start with moderate-intensity activities you enjoy and can sustain — consistency over months and years matters more than occasional intense sessions.
Should I combine cardio with strength training for weight loss?
Yes. The NHS recommends combining aerobic activity with muscle-strengthening activities on at least 2 days per week. Strength training preserves muscle mass during weight loss, improves metabolism, and prevents the muscle loss that can occur with calorie restriction alone. A balanced approach of cardio, strength training, and reduced-calorie eating produces optimal, sustainable results.
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.