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 Weights for Weight Loss: What Works Best?
Both cardio and weights play important roles in weight loss, and the best approach combines both. Cardio burns calories during exercise, while weights build muscle that increases your resting metabolic rate. For effective weight management in the UK, the NHS recommends combining physical activity with dietary changes. Whether you're managing your weight through exercise alone or alongside prescription weight loss medication, understanding how these activities work helps you create a sustainable routine. Use our free BMI calculator above to track where you stand, and remember that individual results vary based on your starting point and consistency.
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 Cardio and Weights Affect Weight Loss Differently
Cardio (running, cycling, swimming, brisk walking) burns a significant number of calories during the activity itself. A 70kg person might burn 400–600 kcal during 30 minutes of moderate-intensity cardio, depending on intensity and type. This immediate calorie burn supports the calorie deficit needed for weight loss — typically 500 kcal/day for sustainable loss of around 0.5 kg per week according to NHS guidelines.
Weights and resistance training burn fewer calories during the workout itself, but build lean muscle tissue. Muscle has a higher resting metabolic rate than fat, meaning your body burns more calories even at rest. Strength training also preserves muscle mass during weight loss, which is important because cardio alone can lead to some muscle loss alongside fat loss.
- Cardio is more efficient for immediate calorie deficit
- Weights support long-term metabolic health and body composition
- Combined training delivers the best results for sustainable weight management UK
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.
Creating a Balanced Exercise Plan for Weight Loss
The most effective approach combines both: aim for 150 minutes of moderate-intensity cardio per week (or 75 minutes vigorous cardio) plus 2–3 sessions of strength training weekly, according to NHS activity guidelines. This combination addresses both immediate calorie burn and long-term metabolic health.
If you're pursuing weight management UK through exercise alongside other methods — such as dietary changes or prescription weight loss medication — consistency matters more than intensity. Track your progress using our free progress tracker to stay motivated. Start at a level that suits your fitness and gradually build intensity. Always consult your GP before starting a new exercise programme, especially if you have existing health conditions.
- 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.
Is cardio or weights better for weight loss?
Neither is superior alone — cardio burns more calories per session, while weights build muscle for sustained metabolic benefits. Combining both is most effective. Aim for 150 minutes cardio plus 2–3 strength sessions weekly for balanced weight loss.
How much cardio do I need to lose weight?
For weight management, aim for 150 minutes of moderate-intensity aerobic activity weekly. Combined with a calorie deficit of around 500 kcal/day, this typically supports loss of 0.5–1 kg per week, according to NHS guidance.
Can weights alone help me lose weight?
Weights alone are less efficient for immediate weight loss because they burn fewer calories per session than cardio. However, they build muscle which increases resting metabolic rate. Combine weights with cardio for best results.
Does muscle weigh more than fat?
Yes — muscle is denser than fat, so the same volume of muscle weighs more. This is why relying on scale weight alone can be misleading. Use our BMI calculator and track how clothes fit alongside weight measurements.
Can I lose weight without exercise?
Yes — weight loss primarily depends on calorie deficit through diet. However, the NHS recommends exercise for cardiovascular health, mental wellbeing, and preserving muscle during weight loss. Exercise combined with dietary changes is most sustainable.
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.