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
Is Cardio Good For Weight Loss?
Yes, cardio is beneficial for weight loss when combined with a reduced-calorie diet. Regular cardiovascular exercise burns calories, improves heart health, and supports sustainable weight management. However, cardio alone is rarely enough for significant weight loss — it works best alongside dietary changes. For adults struggling with weight management in the UK, prescription weight loss medication may also be an option worth discussing with your GP, particularly if you have a BMI of 30 or above, or 27 with weight-related health conditions. Let's explore how cardio fits into an effective weight loss strategy.
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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.
Cardio and Weight Loss: What the Evidence Shows
Cardiovascular exercise is one of the most effective ways to create a calorie deficit, which is essential for weight loss. A typical moderate-intensity cardio session (brisk walking, jogging, cycling) burns 300–600 calories depending on duration and intensity. Over time, this contributes meaningfully to weight loss when paired with dietary changes.
NHS weight loss guidance recommends at least 150 minutes of moderate-intensity aerobic activity per week for general health and weight management. Regular cardio also improves cardiovascular fitness, blood pressure, and blood sugar control — all critical for long-term health.
However, cardio has limitations. Calorie burn from exercise alone is modest compared to dietary changes. A 500-calorie daily deficit typically requires both reduced food intake AND increased activity. Many people underestimate how much they eat and overestimate calorie burn from exercise, which is why combining cardio with a structured eating plan is far more effective than cardio alone.
- Moderate cardio: 300–600 calories burned per session
- Best results: combined with a reduced-calorie diet
- Sustainable loss: 0.5–1 kg per week (with diet support)
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.
Prescription Weight Loss Options Available in the UK
For adults in the UK who meet eligibility criteria, prescription weight loss medication is available as part of a comprehensive weight management plan. Three GLP-1 based medications are licensed for weight management: Mounjaro (tirzepatide), Wegovy (semaglutide), and Saxenda (liraglutide).
These medications work by reducing appetite and helping you feel fuller after eating, making it easier to maintain a calorie deficit alongside lifestyle changes like cardio. Clinical trials showed adults using these medications, combined with diet and exercise, lost significantly more weight than with diet and exercise alone.
Access is available through NHS specialist weight management services (with referral and potential waiting lists) or privately through online prescribing services following a clinical assessment. Your GP can discuss eligibility and whether prescription weight loss treatment might support your goals.
- 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 weight can I lose with cardio alone?
Weight loss from cardio alone is typically modest — approximately 0.25–0.5 kg per week if you exercise regularly without changing diet. Most experts agree that diet accounts for 70–clinically studied weight loss success. Combining cardio with a reduced-calorie diet is far more effective than either approach alone.
What type of cardio is best for weight loss?
Both steady-state cardio (jogging, cycling, brisk walking) and high-intensity interval training (HIIT) are effective. Steady-state burns calories during the activity; HIIT elevates metabolism afterward. The best cardio is whatever you'll do consistently. Start with moderate activity like 30 minutes of brisk walking most days.
Can I use the BMI calculator to track my progress while doing cardio?
Yes. Our free BMI calculator lets you track your BMI changes as you lose weight through cardio and diet combined. Monitoring your BMI alongside your weight gives you a full health picture. Remember that BMI has limitations — it doesn't distinguish between muscle and fat.
Am I eligible for prescription weight loss medication in the UK?
You may be eligible if you have a BMI of 30 or above, or 27–29.9 with a weight-related health condition (like type 2 diabetes, high blood pressure, or sleep apnoea). Eligibility is assessed individually by a prescriber or NHS specialist service. Speak to your GP to discuss options.
Do weight loss medications replace the need for cardio and diet?
No. GLP-1 medications like Mounjaro and Wegovy are most effective when combined with lifestyle changes including reduced calorie intake and physical activity like cardio. They work by reducing appetite, making it easier to maintain healthy behaviours — not as a standalone solution.
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.