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
Easiest Exercise For Weight Loss
The easiest exercise for weight loss isn't about intense gym sessions — it's about finding sustainable movement that fits your life. Walking, swimming, and cycling are all effective, low-impact activities that support weight management without requiring expensive equipment or extreme fitness levels. Combined with a calorie deficit and healthy eating, regular physical activity significantly boosts weight loss results. Whether you're managing your weight through lifestyle changes alone or alongside prescription weight loss medication, exercise remains a cornerstone of sustainable success.
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.
Low-Impact Exercises That Work for Weight Loss
The best exercise for weight loss is one you'll actually do consistently. Walking is genuinely the easiest starting point — it requires no equipment, costs nothing, and burns meaningful calories. A 70kg adult walking at a moderate pace (5 km/h) burns approximately 240 calories per hour. Swimming is excellent if you have joint pain, as water supports your weight and reduces impact stress while engaging multiple muscle groups. Cycling (stationary or outdoor) is another low-barrier option that builds leg strength and endurance without pounding joints. Even gentle yoga or tai chi support weight loss through improved flexibility and mindfulness around eating habits. The NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week for adults — that's just 30 minutes, five days a week. Start where you are, increase gradually, and consistency matters far more than intensity.
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.
Combining Exercise With Other Weight Management Strategies
Exercise alone rarely produces significant weight loss without a calorie deficit — diet is typically responsible for 70–clinically studied weight loss results. For sustainable weight management in the UK, a combined approach works best: regular physical activity, reduced-calorie eating, and adequate sleep. If you have a BMI indicating overweight or obesity, your GP can discuss additional options including referral to NHS tier 3 weight management services or prescription weight loss medication. Many people find that GLP-1 medications like semaglutide or tirzepatide can support their weight loss journey alongside exercise. Use our free BMI calculator to check your current weight category, and our GLP-1 weight loss calculator can help project potential results if medication is considered appropriate for you.
- 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.
What's the absolute easiest exercise to start weight loss?
Walking is genuinely the easiest — no equipment needed, free, and effective. Aim for 30 minutes on most days. You can walk whilst listening to podcasts, calling friends, or exploring your local area. Even 10-minute sessions add up, so start small if you're currently inactive.
How much exercise do I actually need for weight loss?
The NHS recommends 150 minutes of moderate-intensity activity per week — that's 30 minutes, five days weekly. Combine this with a calorie deficit through diet. Exercise burns calories but diet creates the sustained deficit needed for meaningful weight loss.
Is swimming better than walking for weight loss?
Both work well. Swimming is gentler on joints and engages more muscle groups, making it excellent if you have pain or arthritis. Walking is more accessible for most people. Choose whichever you'll do consistently — adherence matters most.
Can exercise alone help me lose weight without dieting?
Exercise supports weight loss but rarely produces significant results alone — diet creates most of the calorie deficit. Combine regular activity with healthy eating for best results. Exercise also improves mood, strength, and cardiovascular health beyond weight loss.
Should I exercise if I'm considering weight loss medication?
Yes. Prescription weight loss medications like Mounjaro or Wegovy work best alongside exercise and healthy eating. Your GP can advise whether medication is appropriate for you. Use our BMI calculator to check your current weight category and discuss options with your healthcare provider.
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.