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 Plan for Weight Loss — What Works
An effective exercise plan for weight loss combines regular physical activity with dietary changes to create a sustainable calorie deficit. The NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week for adults, alongside strength training twice weekly. Exercise alone rarely leads to significant weight loss without dietary adjustments, but when combined with healthy eating and weight management UK approaches, it becomes a powerful tool for achieving and maintaining a healthier weight. Starting with achievable goals and gradually building intensity helps ensure long-term 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.
Building Your Exercise Plan — Key Principles
A successful exercise plan for weight loss should include three main components: aerobic activity, strength training, and flexibility work. Aerobic exercise—such as brisk walking, cycling, swimming, or jogging—burns calories during the activity itself. Strength training builds muscle mass, which increases your resting metabolic rate, meaning you burn more calories even at rest. The NHS weight loss guidance suggests combining these with a reduced-calorie diet for optimal results.
- Aim for 150–300 minutes of moderate-intensity aerobic activity weekly
- Include resistance exercises at least twice weekly to maintain muscle
- Start gradually if you're new to exercise to avoid injury
- Track progress using both exercise frequency and how you feel—not just weight on the scales
Use our free BMI calculator to understand your current health status, then use our progress tracker to monitor both weight and fitness improvements over time.
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 and Prescription Weight Loss Medication
If you're considering prescription weight loss medication such as GLP-1 weight loss injections, exercise remains equally important. Research shows that combining medication with regular activity and dietary changes produces better long-term outcomes than medication alone. Weight loss medication nhs services and private prescribers always recommend maintaining or increasing physical activity alongside treatment. Our GLP-1 weight loss calculator can help you understand how medication may support your goals when combined with an active lifestyle.
- Exercise helps preserve muscle mass during weight loss
- Physical activity reduces appetite and improves mood
- Combining exercise with medication creates sustainable habits for life
- Always consult your GP before starting new exercise, especially if taking weight loss medication
- 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 exercise burn for weight loss?
Calorie burn depends on activity type, intensity, and body weight. Brisk walking burns approximately 250–350 kcal per hour; cycling 400–600 kcal per hour; running 600–800 kcal per hour. To lose approximately 0.5 kg weekly, you need a 500 kcal daily deficit through diet and exercise combined. Individual metabolism varies, so use our BMI calculator and progress tracker to monitor your personal results.
Should I do cardio or strength training for weight loss?
Both are important. Cardio burns immediate calories; strength training builds muscle, which increases your resting metabolic rate long-term. The NHS recommends combining both—150 minutes of aerobic activity weekly plus resistance exercises twice weekly—alongside dietary changes for best results.
Can I lose weight with exercise alone?
Exercise contributes significantly, but weight loss primarily requires a calorie deficit, which is easier to achieve through diet. Exercise burns calories but typically needs dietary changes too. Most evidence shows combining exercise with a healthy diet produces sustainable weight loss, especially when bmi weight loss goals are tracked consistently.
How long before I see results from an exercise plan?
Most people notice improved energy and fitness within 2–4 weeks. Weight changes typically appear after 4–6 weeks of consistent exercise combined with dietary adjustments. Progress isn't always linear—track it with our free progress tracker, which shows improvements beyond just weight, including fitness gains and consistency.
Can I use weight loss medication instead of exercising?
No. Prescription weight loss medication is always recommended alongside exercise and healthy eating, not as a replacement. Weight loss injections work best when combined with regular activity and reduced calorie intake. Your GP or prescriber will advise on the right approach for your individual situation.
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.