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
Free Weight Loss Workout Plan for UK Adults
A structured workout plan is one part of sustainable weight loss in the UK — but exercise works best alongside dietary changes and, for many people, professional support. The NHS recommends combining regular physical activity with reduced calorie intake to achieve safe, sustainable weight loss of around 0.5 to 1 kg per week. This guide explains how to build an effective weight loss workout routine, how it fits into a broader weight management strategy, and when to consider additional support like prescription weight loss medication or NHS weight loss programmes.
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 an Effective Weight Loss Workout Plan
A successful weight loss workout plan combines cardiovascular exercise, resistance training, and flexibility work. The NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week (such as brisk walking, cycling, or swimming) plus strength training twice weekly to preserve muscle mass during weight loss.
- Cardio: Burns calories during exercise and supports cardiovascular health. Start with 20–30 minutes, 3–4 times weekly.
- Resistance training: Preserves muscle, increases metabolism, and improves strength. 2–3 sessions weekly, targeting major muscle groups.
- Flexibility and recovery: Stretching, yoga, or pilates 1–2 times weekly reduce injury risk and support long-term adherence.
- Calorie deficit: Exercise alone is insufficient for weight loss; a dietary calorie deficit of approximately 500 kcal per day is needed for 0.5 kg weekly loss.
For UK adults managing weight, tracking progress with our free progress tracker and monitoring your BMI using our BMI calculator helps maintain motivation and demonstrates results 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.
Weight Loss Medication and Prescription Support in the UK
Exercise and diet are the foundation of weight management, but many UK adults benefit from additional support. Prescription weight loss medication — such as GLP-1 injections — may help alongside your workout plan if you have a BMI of 30 or above, or 27 or above with weight-related health conditions. These medications may help reduce appetite and food cravings, making it easier to maintain the calorie deficit your workout plan creates.
Our GLP-1 weight loss calculator can help you explore potential outcomes when combining exercise, diet, and medication. Access to prescription weight loss medication in the UK is through NHS weight loss services or private prescribing following a clinical assessment. Your GP or prescriber can advise whether this option is appropriate for your individual situation.
- 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.
What's the best free workout plan for weight loss in the UK?
The most effective plan combines 150 minutes of moderate cardio weekly with 2–3 strength training sessions. The NHS also emphasizes that exercise works best with a reduced-calorie diet. Consistency matters more than intensity — start with what you can sustain and gradually increase.
How much weight can I lose with exercise alone?
Exercise supports weight loss and health but cannot create sufficient calorie deficit alone for meaningful weight loss. Combine your workout plan with dietary changes (approximately 500 kcal daily deficit) for 0.5–1 kg weekly loss. Our progress tracker helps monitor results.
Is prescription weight loss medication compatible with exercise?
Yes. Medications like GLP-1 injections (Mounjaro, Wegovy) are designed to work alongside exercise and diet. They may help reduce appetite, making it easier to maintain your calorie deficit whilst following your workout routine. A prescriber assesses suitability for you individually.
How do I know if my weight loss is on track?
Aim for 0.5–1 kg per week, the NHS-recommended safe rate. Use our free BMI calculator to track your BMI changes and our progress tracker to log weekly weight. Remember that weight fluctuates daily due to water retention and other factors.
When should I see my GP about weight loss support?
Contact your GP if you have a BMI over 30, weight-related health conditions, or difficulty losing weight despite exercise and diet changes. They can refer you to NHS weight loss services, discuss prescription options, or recommend other support available to you.
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.