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
Exercise At Home For Weight Loss
Home-based exercise is one of the most effective ways to support weight loss when combined with healthy eating. You don't need a gym membership or fancy equipment — bodyweight exercises, cardio routines, and strength training can all be done in your living room. The NHS recommends 150 minutes of moderate activity per week for adults. Exercise burns calories, builds muscle (which increases your resting metabolic rate), and improves cardiovascular health. Whether you're starting your weight management journey or looking to enhance existing efforts, home workouts are accessible, flexible, and sustainable.
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.
Home Exercise For Weight Loss — What Works Best
Effective home exercises for weight loss include:
- Cardio routines — jumping jacks, burpees, high knees, and running on the spot elevate heart rate and burn significant calories. A 30-minute session can burn 150–300 kcal depending on intensity and body weight.
- Strength training — bodyweight squats, push-ups, lunges, and planks build lean muscle, which increases resting metabolic rate and supports long-term weight management.
- HIIT (High-Intensity Interval Training) — short bursts of maximum effort followed by rest periods. Research shows HIIT burns more calories in less time and improves fitness faster than steady-state exercise.
- Walking — low-impact, sustainable, and can be done daily. A brisk 30-minute walk burns around 100–150 kcal and reduces exercise barriers for beginners.
Consistency matters more than intensity. Starting with 3 sessions weekly and gradually increasing duration and difficulty yields better results than sporadic intense workouts.
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.
Exercise Works Best Alongside Nutrition & Weight Management
Exercise alone is insufficient for significant weight loss — a calorie deficit is essential. The NHS recommends combining exercise with a balanced, reduced-calorie diet. Our free GLP-1 weight loss calculator and BMI calculator can help you track your starting point and set realistic goals. For sustainable weight management, aim for approximately 500 kcal daily deficit through combined diet and exercise — this typically results in loss of around 0.5 kg weekly. Some individuals exploring prescription weight management uk options like GLP-1 injections find that home exercise complements medication well, supporting both physical and mental health outcomes.
- 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 does home exercise burn?
Calorie burn depends on activity type, intensity, duration, and body weight. A 30-minute moderate home workout typically burns 150–300 kcal. Strength training burns 100–200 kcal per 30 minutes; cardio burns more. Use an online calculator with your details for accuracy. Consistency over weeks builds results.
What's the best home exercise routine for beginners?
Start with 20–30 minutes, 3 days weekly. Combine 10 minutes walking or gentle cardio, 10 minutes bodyweight strength (squats, push-ups, lunges), and 5 minutes stretching. Gradually increase duration and intensity over weeks. Rest days are important for recovery and prevent injury.
Can home exercise alone result in weight loss?
Home exercise supports weight loss but works best combined with healthy eating. Weight loss requires a calorie deficit — you can achieve this through exercise alone, but combining activity with nutrition changes is more sustainable and healthier long-term. Most people see better results mixing both approaches.
How does home exercise support nhs weight loss guidance?
The NHS recommends 150 minutes moderate activity weekly for adults. Home exercise achieves this target without gym costs or travel time. Combined with a reduced-calorie diet and consultation with your GP, home-based routines support the NHS approach to sustainable weight management uk.
Should I use prescription weight loss medication alongside home exercise?
Some individuals use prescription weight loss treatment (after GP assessment) alongside exercise for enhanced results. These are prescription-only medicines requiring clinical assessment. Your GP can advise whether medication suits your circumstances. Exercise remains beneficial regardless of treatment choice.
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.