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
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Is an Exercise Bike Good for Weight Loss?
Yes, an exercise bike can be an effective tool for weight loss when combined with a healthy diet and calorie deficit. Stationary cycling burns calories, builds cardiovascular fitness, and is low-impact, making it accessible for most fitness levels. However, weight loss requires a sustained calorie deficit of around 500 kcal per day — exercise alone is not enough. For context, check your current BMI using our free BMI calculator to understand your health baseline, and explore your weight management uk options including lifestyle changes and, if appropriate, medical support from your GP.
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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 Many Calories Does an Exercise Bike Burn?
Calorie burn on an exercise bike varies based on your weight, intensity, and duration. As a general guide:
- 30 minutes at moderate intensity: 150–250 kcal (depending on body weight and fitness level)
- 30 minutes at high intensity: 250–400 kcal
- 60 minutes at moderate intensity: 300–500 kcal
A person weighing 70kg will burn more calories than someone weighing 50kg at the same intensity. For sustainable weight loss, the NHS recommends losing 0.5–1 kg per week, which typically requires a 500 kcal daily deficit. This means exercise alone is insufficient — you must also reduce calorie intake through diet. Combining regular cycling (3–5 times weekly) with a reduced-calorie diet is the most effective approach. For weight management in the UK, your GP can provide personalised guidance on combining exercise with dietary changes or, where clinically appropriate, prescription weight loss medication.
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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.
Exercise Bike vs Other Cardio for Weight Loss
Exercise bikes are excellent for weight loss because they are low-impact, scalable, and sustainable. Unlike running, cycling does not strain the knees and ankles, making it ideal for people carrying excess weight or those with joint concerns. You control the intensity, making it suitable for beginners and advanced exercisers alike. Other cardio options include brisk walking, swimming, and rowing — all effective. The best cardio choice is one you will do consistently. Most people find a stationary bike practical for home use, reducing barriers to regular exercise. Combine your exercise routine with a balanced diet and track your progress using our free progress tracker. If you have struggled with weight loss through exercise and diet alone, discuss prescription weight loss injections with your GP — medications like GLP-1 weight loss injections can provide additional support when used alongside lifestyle changes.
- 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 long will it take to lose weight on an exercise bike?
Weight loss timescale depends on your calorie deficit. With a 500 kcal daily deficit (combining exercise and diet), expect to lose approximately 0.5 kg per week. A person cycling 5 times weekly at moderate intensity plus dietary changes might see noticeable results within 4–6 weeks. Remember, individual results vary based on genetics, metabolism, and adherence to both exercise and diet.
Is an exercise bike better than a treadmill for weight loss?
Both are effective for weight loss. Exercise bikes are lower-impact and more accessible for people with joint issues or higher starting weights. Treadmills may burn slightly more calories at the same effort level due to supporting your body weight. Choose whichever you will use consistently — consistency matters more than the specific equipment.
Can I lose weight on an exercise bike without changing my diet?
Very unlikely. Weight loss requires a calorie deficit. An exercise bike alone creates a modest deficit — perhaps 200–300 kcal per session — but if your diet remains unchanged, overall calorie intake may still exceed expenditure. Combining exercise with reduced-calorie eating is essential for sustainable weight loss.
What resistance and speed should I use on an exercise bike?
Begin at a comfortable resistance level where you can sustain 20–30 minutes without excessive strain. Gradually increase resistance and speed as fitness improves. Aim for moderate intensity (where you can talk but not sing) 3–5 times weekly. Higher intensity intervals (short bursts of hard effort) can increase calorie burn and improve cardiovascular fitness.
Should I use an exercise bike if I have a high BMI?
Yes — exercise bikes are particularly suitable for people with higher BMI because they are low-impact and adjustable. Start with shorter sessions (15–20 minutes) at lower intensity and build up gradually. Consult your GP before beginning, especially if you have joint pain or other health concerns. Your GP can also discuss all weight management options, including prescription medication if appropriate.
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.