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
How to Create an Effective Exercise Weight Loss Plan
An exercise weight loss plan combines physical activity with dietary changes to help you lose weight safely and sustainably. The NHS recommends losing weight at a rate of 0.5 to 1 kg per week, which typically requires both reduced calorie intake and increased physical activity. A structured plan that includes cardio, strength training, and lifestyle adjustments gives you the best chance of success. This guide covers evidence-based approaches to weight management in the UK, plus how prescription options like GLP-1 weight loss injections can support your efforts when appropriate.
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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 and Diet Plan
An effective exercise weight loss plan combines three key elements: calorie deficit, regular physical activity, and sustainable lifestyle changes. The NHS recommends creating a deficit of around 500 kcal per day through diet and exercise combined, which typically results in losing approximately 0.5 kg per week.
- Cardiovascular exercise: 150 minutes of moderate activity (brisk walking, cycling, swimming) or 75 minutes of vigorous activity (running, HIIT) per week helps burn calories and improves heart health
- Strength training: 2–3 sessions per week builds muscle, which increases resting metabolic rate and supports long-term weight management
- Dietary changes: Focus on whole foods, adequate protein (supports satiety and muscle preservation), and consistent calorie tracking
- Consistency over intensity: Sustainable exercise you enjoy is more effective than intense routines you'll abandon
Use our free BMI calculator to track where you stand now and set realistic healthy weight targets based on NHS guidelines. If your BMI currently falls in the overweight or obese range, even a 5–10% reduction in body weight can deliver meaningful health benefits including lower blood pressure and improved blood sugar control.
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.
When to Consider Additional Support
For many people, diet and exercise alone deliver excellent results—but for others, additional support is helpful. Prescription weight loss medication like GLP-1 injections (such as Wegovy or Mounjaro) may be considered if you have a BMI of 30 or above, or 27 or above with weight-related health conditions like type 2 diabetes or high blood pressure. These are used alongside exercise and dietary changes, not instead of them. Our GLP-1 weight loss calculator can help you estimate potential weight loss at different doses if you're exploring this option. Always consult your GP about whether prescription treatment is appropriate for your individual situation—they can refer you to NHS specialist weight management services or discuss private options with 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.
How much exercise do I need to lose weight?
The NHS recommends at least 150 minutes of moderate-intensity exercise per week (such as brisk walking or cycling) combined with strength training 2–3 times weekly. However, weight loss primarily depends on maintaining a calorie deficit through diet—exercise supports this and improves overall health, but diet is the foundation.
What's a realistic weight loss rate?
The NHS recommends losing 0.5–1 kg (1–2 lbs) per week for sustainable, healthy weight loss. This typically requires a calorie deficit of around 500 kcal per day from diet and exercise combined. Faster loss is possible under medical supervision but carries higher risks of muscle loss.
Can I lose weight with exercise alone?
Weight loss primarily requires a calorie deficit—you can create this through diet, exercise, or both. However, exercise alone often results in slower loss because it's difficult to burn 500 kcal daily through activity alone. Combining moderate exercise with dietary changes is more effective and sustainable.
What if diet and exercise aren't working?
If you've followed a structured plan for 3+ months without meaningful progress, consult your GP. They can check for underlying conditions (thyroid issues, PCOS, medications affecting weight) and discuss whether prescription weight loss treatment or specialist services might help.
Are slimming injections a replacement for exercise?
No. Prescription weight loss medications like GLP-1 injections work best alongside continued exercise and healthy eating. They support appetite regulation and weight loss, but NHS guidance and clinical trials show results are optimised when combined with lifestyle changes, not as a standalone treatment.
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.