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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Free Walking App for Weight Loss — Does It Really Work?
Walking is one of the simplest ways to support weight loss and improve overall fitness, and free walking apps can help you stay motivated and track your progress. In the UK, where weight management is increasingly important for health, combining regular walking with a structured approach—whether through apps, diet changes, or prescription support—can make a real difference. This guide explains how walking apps work, what to expect, and how they fit into a broader weight loss strategy alongside other proven methods.
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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.
How Walking Apps Support Weight Loss
Free walking apps track your steps, distance, calories burned, and route, helping you build consistent exercise habits. Popular UK options include Strava, MyFitnessPal, Google Fit, and Apple Health—all free at basic levels. These apps work by:
- Recording daily step count and distance walked
- Estimating calorie expenditure based on your weight and pace
- Providing motivation through achievement badges and streak counters
- Allowing you to set weekly step targets (NHS recommends 10,000 steps daily)
- Syncing with smartwatches and fitness trackers for automatic logging
Walking alone typically burns 200–500 calories per hour depending on pace, body weight, and terrain. For sustainable weight loss, the NHS recommends losing 0.5–1 kg per week, which requires a calorie deficit of approximately 500 kcal daily. Walking apps help you track whether you're meeting activity targets, but they work best combined with dietary changes. Our free BMI calculator can help you understand your current weight status and set realistic targets alongside your walking routine.
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.
Walking Apps Alongside Other Weight Loss Methods
While walking apps are useful for tracking activity, sustainable weight loss in the UK typically requires combining exercise with dietary changes. For adults with a BMI of 30 or above—or 27 or above with weight-related health conditions—prescription weight loss support may also be available. Methods like prescription weight loss injections (GLP-1 medications) work by reducing appetite and supporting fuller feelings after meals, and are typically used alongside increased physical activity and reduced-calorie eating. Our GLP-1 weight loss calculator can show you projected outcomes when combining medication with lifestyle changes like walking. Apps alone are most effective for building habit and maintaining fitness, but combining them with structured nutrition and—where clinically appropriate—prescription support offers the best results for significant weight management in the UK.
- 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.
Is a free walking app enough to lose weight on its own?
Walking apps are excellent for building activity habits and tracking progress, but weight loss requires a calorie deficit. Combining daily walking tracked through an app with reduced-calorie eating and increased physical activity gives the best results. The NHS recommends a deficit of around 500 kcal daily for 0.5–1 kg weekly loss. Apps help motivate you, but diet is equally important.
How many steps per day do I need to lose weight?
The NHS recommends 10,000 steps daily for general fitness. However, weight loss depends more on total calorie deficit than step count alone. Walking 8,000–12,000 steps at a brisk pace burns roughly 300–500 calories depending on your weight and pace. Use your app to track consistency, but combine walking with mindful eating for best results.
Are premium walking app features worth paying for?
Most premium features (detailed analytics, custom routes, social challenges) are nice but not essential for weight loss. Free versions of Strava, MyFitnessPal, and Google Fit provide step tracking, distance, and basic calorie estimates—which is all you need. Focus spending on nutrition support or prescription medication if clinically appropriate instead.
Can I use a walking app instead of prescription weight loss medication?
Walking apps and prescription weight loss support serve different purposes. Apps help build activity habits and track progress. Prescription GLP-1 medications (like Mounjaro or Wegovy) reduce appetite through medical action. Many people benefit from combining both—regular walking tracked via an app alongside prescription support if eligible. Discuss options with your GP.
How do I know if my walking app's calorie burn estimate is accurate?
Most apps estimate calorie burn based on your weight, pace, and distance, but these are approximations. Actual burn varies based on fitness level, age, metabolism, and terrain. Apps are useful for consistency and motivation, not precision. Focus on sustainable habits rather than exact calorie numbers. Combine app tracking with our free progress tracker to log overall weight loss alongside activity.
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.