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 Walking Better Than Running For Weight Loss?
Both walking and running can support weight loss, but they work differently and suit different people. Running burns more calories per session, but walking is more sustainable for many people long-term. The best choice depends on your fitness level, joints, lifestyle, and personal preference. For effective weight management in the UK, the NHS recommends combining regular physical activity with dietary changes. Our free GLP-1 weight loss calculator can help you understand your overall weight loss options if you're considering all available approaches.
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.
How Walking and Running Compare for Weight Loss
Calorie burn: Running typically burns 2–3 times more calories than walking at the same duration. A 70kg person might burn approximately 600 kcal running for 60 minutes versus 250 kcal walking the same time.
- Running burns calories faster but is high-impact on joints
- Walking is lower impact and easier to sustain regularly
- Both activities increase daily energy expenditure when done consistently
- For sustainable weight loss UK guidance suggests 150 minutes moderate activity weekly
For weight management UK contexts, consistency matters more than intensity. Someone who walks 5 days weekly will lose more weight long-term than someone who runs sporadically and then stops due to injury or exhaustion. Walking is also accessible across all fitness levels and ages, making it easier to maintain as a habit.
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.
Which Activity Supports Better Long-Term Results?
The NHS weight loss guidance emphasizes sustainable lifestyle changes over high-intensity efforts that people abandon. Walking offers several advantages: lower injury risk, easier recovery, and better adherence rates. Running suits people with existing fitness who enjoy higher-intensity activity.
Neither walking nor running alone causes significant weight loss without dietary changes. You need a calorie deficit—roughly 500 kcal daily for approximately 0.5 kg weekly loss. Combine your chosen activity with balanced nutrition. Use our free BMI calculator to track your health metrics alongside your exercise routine, and consider our progress tracker to log both activity and weight changes over time. For sustainable weight loss UK healthcare professionals often recommend combining exercise with dietary support.
- 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.
Does running burn more calories than walking?
Yes. Running typically burns 2–3 times more calories per session than walking. A 70kg person burns roughly 600 kcal running for 60 minutes versus 250 kcal walking the same duration. However, total weight loss depends on consistency—someone who walks regularly will lose more than someone who runs occasionally then stops.
Is walking enough for weight loss UK?
Walking supports weight loss when combined with a calorie deficit and healthy eating. The NHS recommends 150 minutes moderate activity weekly. Walking alone won't cause weight loss without dietary changes, but it increases daily energy expenditure and is sustainable long-term for many people.
What's the best exercise for weight loss?
The best exercise is one you'll do consistently. Running burns more calories per session but has higher injury risk. Walking is lower impact and more sustainable. Both work for weight loss UK contexts when paired with reduced calorie intake. Personal preference and fitness level matter more than the activity type.
How long to see weight loss results from running or walking?
With consistent activity and a 500 kcal daily deficit, expect to lose approximately 0.5 kg weekly—visible results often appear after 2–4 weeks. Individual results vary based on diet, starting weight, metabolism, and activity intensity. Track your progress with our free progress tracker.
Can walking replace running for weight loss?
Yes, if done consistently and paired with dietary changes. Walking requires longer duration (roughly double the time) to match running's calorie burn. For sustainable weight loss UK healthcare professionals often recommend walking because adherence rates are higher and injury risk is lower than running.
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.