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
Cardio or Weight Training First for Weight Loss?
The answer depends on your fitness level and goals, but research suggests the order matters less than consistency and total calorie burn. Both cardio and weight training support weight loss through different mechanisms—cardio burns calories during exercise, while strength training builds muscle, which increases resting metabolic rate. For most people aiming for sustainable weight management in the UK, combining both is more effective than choosing one. Your GP or a fitness professional can advise on the best approach for your individual health needs.
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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.
Understanding How Exercise Supports Weight Loss
Both cardiovascular exercise and weight training contribute to weight loss, but they work differently. Cardio (running, cycling, swimming) burns significant calories during the activity itself and elevates heart rate, making it efficient for creating an immediate calorie deficit. Weight training builds lean muscle mass, which increases your resting metabolic rate—meaning you burn more calories even at rest.
- Cardio typically burns 400–800 kcal per hour depending on intensity and body weight
- Weight training burns 200–400 kcal per hour but creates lasting metabolic benefits
- Combining both approaches supports better long-term weight management than either alone
- For sustainable weight loss in the UK, the NHS recommends 150 minutes of moderate activity weekly plus strength work twice weekly
The key is consistency and overall calorie balance—neither exercise type alone can offset a high-calorie diet. Use our free BMI calculator above to establish your current health baseline, then work with your GP or a fitness professional to create a realistic plan.
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.
Which Should You Do First?
If you're doing both in one session, research suggests doing weight training first when your energy and glycogen stores are highest, then finishing with cardio. This allows you to lift with better form and strength, maximising muscle-building stimulus. However, this matters far less than total weekly exercise volume and consistency.
For sustainable weight loss, focus on whichever exercise you'll stick with long-term—whether that's weight training, cardio, or a mix of both. Exercise works best alongside dietary changes. Many people combine structured exercise with prescription weight loss medication as part of a comprehensive approach recommended by the NHS or a healthcare professional. Track your progress over weeks and months using our free progress tracker to stay motivated and adjust as needed.
- 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.
Does cardio burn more calories than weight training?
Cardio typically burns more calories per session (400–800 kcal/hour vs 200–400 kcal/hour for weight training). However, weight training increases resting metabolic rate long-term, making it valuable for sustained weight loss. Both contribute differently—combining them is optimal.
Should I do cardio before or after weights?
If doing both in one session, do weight training first when energy is highest, then cardio. This preserves strength for lifting and maximises muscle-building benefits. The difference is modest—consistency matters more than order.
How much exercise does the NHS recommend for weight loss?
The NHS recommends at least 150 minutes of moderate-intensity aerobic activity weekly plus strength training twice weekly. Combined with dietary changes, this supports sustainable weight loss and improves overall health.
Can exercise alone cause weight loss without diet changes?
Exercise alone can cause modest weight loss, but creating a calorie deficit through diet is essential for significant results. The most effective approach combines regular exercise with dietary changes—some people also use prescription weight loss medication under medical guidance.
What's the best exercise for weight loss?
The best exercise is whichever you'll do consistently. Cardio is efficient for calorie burn; weight training builds muscle and boosts metabolism. Combining both with dietary changes and potentially prescription weight loss medication (available through your GP or a licensed prescriber) creates the most sustainable approach.
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.