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 or Running Better 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, while walking is more sustainable for many people long-term. The best choice depends on your fitness level, joint health, and lifestyle. For sustainable weight loss, the NHS recommends combining physical activity with healthy eating — and consistency matters more than which activity you choose.
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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 Calorie Burn Compares Between Walking and Running
Running burns approximately 2–3 times more calories than walking per hour, depending on speed and body weight. A 70kg person might burn around 450–550 kcal running for an hour, versus 200–300 kcal walking at a moderate pace. However, this doesn't automatically make running better for weight loss — sustainability is crucial.
- Running: Higher calorie burn, shorter time commitment possible, but higher injury risk and harder to maintain long-term for sedentary individuals
- Walking: Lower impact, easier to sustain, can be done daily without recovery time, builds habit more naturally
For weight management in the UK, the NHS recommends 150 minutes of moderate activity per week. You can achieve this with either activity — the best one is the one you'll actually do consistently. Using our free BMI calculator above can help you track your baseline and monitor progress as you increase activity levels.
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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.
Which Is Better for You — And When to Combine Both
If you're just starting out or have joint concerns, walking is lower risk and builds fitness gradually. Running is more efficient if you have limited time and good baseline fitness. The ideal approach for most people is mixing both — walking on rest days and running 2–3 times per week.
Weight loss ultimately depends on creating a calorie deficit through diet and activity combined. Our GLP-1 weight loss calculator can help estimate realistic weight loss timelines with different activity levels. Track your progress using our free progress tracker — consistency over intensity produces better long-term results for sustainable 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.
How much weight can I lose by running or walking daily?
This depends on your current weight, diet, and intensity. A 500 kcal daily deficit typically results in losing 0.5 kg per week. Running could create this deficit faster, but only if you maintain it consistently. The NHS recommends sustainable weight loss of 0.5–1 kg per week alongside healthy eating.
Is walking enough for weight loss on its own?
Walking alone can support weight loss, but it's most effective combined with dietary changes. Walking 10,000 steps daily might burn 250–350 kcal depending on pace and body weight, but weight loss requires overall calorie reduction. The NHS emphasises diet and activity working together.
Can I combine walking and running for better results?
Yes — mixing both is ideal. Run 2–3 times weekly for calorie burn, walk on other days for active recovery. This approach reduces injury risk while maintaining consistency. Most UK fitness guidance recommends this mixed-activity approach for sustainable weight management.
What if I have joint problems — should I walk instead?
Walking is lower impact and usually safer for joint issues. However, always check with your GP before starting any new exercise programme, especially if you have existing pain or conditions. Your GP can recommend activities suited to your individual circumstances.
Does physical activity alone work for weight loss?
Activity is important but diet is crucial — weight loss requires a calorie deficit. The NHS recommends combining regular physical activity with healthy eating for best results. Even vigorous exercise won't overcome a high-calorie diet, so both matter equally for sustainable weight loss.
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.