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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How Much Should I Walk For Weight Loss?
Walking is one of the most sustainable ways to support weight loss, but the amount you need depends on your current weight, fitness level, and weight loss goals. The NHS recommends at least 150 minutes of moderate-intensity activity per week for adults, which can include brisk walking. For weight loss specifically, most people benefit from combining regular walking with a healthy diet and using our free BMI calculator to track where you currently stand health-wise. This guide explains the practical walking targets that can help support your weight loss journey.
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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.
NHS Walking Guidelines and Weight Loss Targets
The NHS recommends 150 minutes of moderate-intensity activity per week for adults, which brisk walking can provide. For weight loss, walking at a pace of 3–4 mph (5–6 km/h) for 30–60 minutes most days of the week is a practical target. A person weighing 70kg (11 stone) typically burns approximately 200–300 calories during 30 minutes of brisk walking, depending on pace and terrain.
- Beginner target: 30 minutes of brisk walking, 4–5 days per week
- Established routine: 45–60 minutes, 4–5 days per week
- For faster results: 60+ minutes daily, or combine walking with other activities
Sustainable weight loss typically requires a calorie deficit of around 500 kcal per day, which translates to losing approximately 0.5 kg (1 lb) per week. Walking alone can contribute significantly to this deficit, especially when combined with dietary changes. Use our free weight converter or BMI calculator to establish your healthy weight range for your height—this gives you a clear target to work towards.
Clinically BackedWeight Loss
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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.
Individual Factors That Affect Walking and Weight Loss
Your personal weight loss from walking depends on several factors beyond just time spent walking. Your current weight, age, fitness level, and metabolism all influence how many calories you burn during the same activity. A heavier person burns more calories walking the same distance than a lighter person. Additionally, your healthy weight range depends on your height—use our weight calculator to determine your NHS healthy weight range, which gives you a specific, personalised target rather than a generic number.
- Muscle mass increases calorie burn both during and after exercise
- Steeper terrain or varied surfaces burns more calories than flat paths
- Consistency matters more than intensity—sustainable walking beats sporadic intense sessions
- Age and ethnicity may affect metabolic rate and healthy weight thresholds
Track your progress using our free progress tracker to monitor both walking habits and weight changes over time. Combining walking with a reduced-calorie diet typically produces faster, more sustainable results than walking alone.
- 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 1 hour of walking burn?
A person weighing 70kg typically burns 250–400 calories during 1 hour of brisk walking (3–4 mph), depending on terrain and pace. Heavier individuals burn more; lighter individuals burn fewer. This varies significantly based on individual fitness and metabolism.
Can walking alone cause weight loss without changing diet?
Walking can support weight loss but is most effective combined with dietary changes. To lose 0.5 kg per week, you typically need a 500 kcal daily deficit. Walking contributes to this, but reducing calorie intake is usually necessary for sustainable results.
How long does it take to see weight loss from walking?
Most people notice initial changes within 2–4 weeks of consistent walking combined with modest dietary adjustments. However, results vary based on starting weight, walking duration, diet, and individual metabolism. Patience and consistency matter more than speed.
Is there a difference between walking for fitness and walking for weight loss?
Not fundamentally—the difference is your overall calorie balance and nutrition. For weight loss, you need a calorie deficit alongside regular walking. Our BMI calculator and progress tracker help you track whether your current routine is supporting your goals.
Should I walk every day for weight loss?
The NHS recommends 150 minutes of moderate activity per week—this doesn't require daily walking. 45–60 minutes on 4–5 days per week works well for most people. Daily walking is beneficial but rest days prevent overuse injury and improve adherence.
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.