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
Creating an Effective Diet and Exercise Schedule for Weight Loss
A balanced diet and exercise schedule is the foundation of sustainable weight loss in the UK. The NHS recommends losing weight at a realistic pace of 0.5 to 1 kg per week, which requires a combination of dietary changes and regular physical activity. This guide covers how to structure both elements together, whether you're managing weight management UK independently or exploring prescription options like GLP-1 weight loss medication. Understanding the right approach helps you build habits that last, not just quick fixes.
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.
Building Your Weekly Diet and Exercise Framework
A practical weight loss schedule balances reduced calorie intake with consistent physical activity. Start by creating a sustainable calorie deficit of around 500 calories per day, which typically results in approximately 0.5 kg weight loss weekly.
- Monday to Friday: Maintain consistent meal times, prepare meals in advance, and aim for 30 minutes of moderate activity (brisk walking, cycling, or swimming)
- Weekends: Continue healthy eating patterns but allow flexibility; add a longer activity session (45–60 minutes) such as hiking or a fitness class
- Daily structure: Start with a protein-rich breakfast to reduce cravings, include vegetables in every meal, and drink at least 2 litres of water
For those exploring prescription weight loss medication nhs options, combining your schedule with medication may enhance results. Use our free GLP-1 weight loss calculator to estimate potential outcomes at different doses when working with your prescriber.
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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.
Practical Diet Planning and Exercise Routines
Structure your week around activities you'll maintain long-term rather than extreme restrictions. Diet planning should focus on whole foods: lean proteins, complex carbohydrates, healthy fats, and plenty of vegetables. Aim for three balanced meals and one healthy snack daily.
Exercise routines work best when mixed: combine cardio (walking, running, cycling) with strength training twice weekly to preserve muscle during weight loss. Track progress using our free progress tracker to stay motivated. Remember that bmi weight loss targets vary individually—use our BMI calculator above to establish your personal healthy weight range, then work backwards to create realistic monthly targets aligned with NHS guidance.
- 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 many calories should I eat daily for weight loss?
The NHS recommends a deficit of around 500 calories daily for safe, sustainable loss of 0.5–1 kg weekly. For most UK adults, this means 1,500–2,000 calories daily, but individual needs vary based on current weight, age, and activity level. Always consult your GP before starting a strict calorie-controlled diet.
How much exercise do I need per week for weight loss?
Aim for at least 150 minutes of moderate-intensity activity weekly (brisk walking, cycling, swimming) plus two sessions of muscle-strengthening exercises. Exercise supports weight loss, improves fitness, and helps maintain muscle mass during dieting. Even 30 minutes daily makes a significant difference.
Can I combine diet and exercise with weight loss medication?
Yes. Prescription weight loss medications like GLP-1 injections are designed to work alongside dietary changes and exercise, not replace them. Your prescriber will advise whether medication is appropriate and how to integrate it with your lifestyle plan. NHS weight loss medication guidance emphasises this combined approach.
What's the best diet type for sustainable weight loss?
The best diet is one you can maintain long-term. Evidence supports Mediterranean, low-carb, and calorie-restricted approaches equally. Focus on whole foods, adequate protein (to preserve muscle), and vegetables. Avoid extreme restrictions that lead to rebound weight gain.
How do I stay motivated with a long-term weight loss schedule?
Set realistic monthly goals (2–4 kg), track progress with measurements and how clothes fit (not just scales), celebrate non-scale victories like improved energy, and adjust your plan if needed. Our free progress tracker helps you log weight, measurements, and achievements over time.
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.