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
Jogging and Weight Loss — How Running Supports Your Health Goals
Jogging is one of the most accessible and effective forms of cardiovascular exercise for weight loss. Regular jogging burns significant calories, improves fitness, and supports sustainable weight management across all age groups. The NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week for adults, and jogging is an excellent way to meet this target. Combined with dietary changes and weight management strategies, jogging can help you achieve a healthier weight. Use our free BMI calculator above to check your current weight status and set realistic targets for your jogging programme.
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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 Jogging Burns Calories and Supports Weight Loss
Jogging is a highly effective calorie-burning activity. A person weighing 70kg burns approximately 400–600 calories per 30-minute jogging session, depending on pace, terrain, and fitness level. This calorie expenditure supports weight loss when combined with a reduced-calorie diet. The NHS weight loss guidance recommends creating a calorie deficit of around 500 kcal per day to achieve sustainable weight loss of approximately 0.5–1 kg per week.
- Calorie burn increases with speed: Faster jogging burns more calories than slow jogging
- Terrain matters: Hill jogging burns more calories than flat-surface running
- Consistency is key: Regular jogging three to five times per week produces the best results
- Exercise alone is insufficient: Weight loss requires both calorie deficit and increased activity
Convert your weight using our free weight converter to track progress in stone, kilograms, or pounds. For personalised weight loss targets, calculate your healthy BMI range with our free tool — this shows you exactly what weight range is appropriate for your height according to NHS guidelines.
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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.
Combining Jogging with Weight Loss Medication and Lifestyle Changes
For some people, jogging combined with prescription weight loss medication may support more effective weight management. GLP-1 weight loss injections like Wegovy (semaglutide) are prescription-only medications available in the UK that work alongside exercise and dietary changes. If you're considering prescription weight loss medication, our GLP-1 weight loss calculator can help you estimate potential outcomes at different doses.
However, jogging remains the foundation of sustainable weight loss. The NHS recommends combining regular physical activity with dietary changes for best results. Even modest amounts of jogging — starting with three 20-minute sessions per week — can contribute meaningfully to weight loss when paired with a healthy diet and sufficient sleep. Track your progress using our free progress tracker to stay motivated throughout your weight management journey.
- 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 jogging burn per week?
A 70kg person jogging for 30 minutes burns approximately 400–600 calories. Three weekly sessions (90 minutes total) burns roughly 1,200–1,800 calories. Combined with a 500 kcal daily diet deficit, this supports approximately 1–1.5 kg weekly weight loss, though individual results vary based on fitness level, pace, and terrain.
How long does it take to see weight loss results from jogging?
Most people notice measurable weight loss within 4–6 weeks of consistent jogging combined with dietary changes. The NHS recommends losing 0.5–1 kg per week for sustainable results. Using our free progress tracker helps you monitor weekly changes and stay motivated during your weight loss journey.
Can jogging alone cause weight loss without changing diet?
While jogging burns significant calories, sustainable weight loss requires a calorie deficit. The NHS advises combining exercise with dietary changes for best results. Without reducing calorie intake, jogging alone may maintain weight or produce slow loss. Aim for 150 minutes weekly jogging plus a 500 kcal daily diet deficit for optimal weight loss.
What's the best jogging pace for weight loss?
Moderate-intensity jogging (where you can talk but not sing) burns maximum calories efficiently and is sustainable long-term. This typically equates to 5–6 mph. Faster running burns more calories per minute but is harder to maintain. Start at a comfortable pace and gradually increase speed as fitness improves. The NHS recommends 150 minutes weekly moderate activity.
Is jogging better than other exercise for weight loss?
Jogging is highly effective, burning 400–600 calories per 30 minutes. Other activities like cycling, swimming, and brisk walking also support weight loss. The best exercise is one you'll do consistently. Combine jogging with strength training to preserve muscle mass during weight loss. For personalised advice about weight loss strategies, consult your GP or use our BMI calculator to set realistic targets.
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.