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
Most Effective Exercise For Weight Loss
The most effective exercise for weight loss combines cardiovascular activity with strength training alongside a reduced-calorie diet. The NHS recommends at least 150 minutes of moderate-intensity aerobic exercise per week for adults, paired with muscle-strengthening activities twice weekly. However, weight loss ultimately depends on creating a calorie deficit — and individual results vary based on your starting weight, fitness level, metabolism, and dietary choices. Exercise alone is rarely sufficient without dietary changes, though it significantly improves health outcomes and supports sustainable weight management in the UK.
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.
Which Exercises Burn the Most Calories?
High-intensity interval training (HIIT) burns calories efficiently in short bursts — alternating intense effort with recovery periods. Running, cycling, and swimming are excellent cardiovascular options that burn 400–600 kcal per hour depending on intensity and body weight. Strength training builds muscle mass, which increases resting metabolic rate and supports long-term weight management. The NHS weight loss guidance emphasises combining cardio with resistance training (weights, bodyweight exercises) for optimal results.
- Moderate-intensity cardio: Brisk walking, jogging, cycling — 300–400 kcal/hour
- High-intensity cardio: Running, HIIT classes — 500–700 kcal/hour
- Strength training: Builds muscle, increases metabolism, supports bone health
- Walking: Sustainable, accessible, burns 200–300 kcal/hour depending on pace and body weight
The most sustainable approach combines activities you enjoy — adherence matters more than choosing the "perfect" exercise.
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.
Exercise and Weight Loss Medication
Exercise works best alongside lifestyle changes like reduced-calorie diet and adequate sleep. For adults with a BMI of 30 or above, or 27 or above with weight-related health conditions, prescription weight loss medication alongside exercise may be an option. GLP-1 weight loss injections such as Mounjaro or Wegovy can support reduced appetite and food cravings, making it easier to maintain a calorie deficit. However, medication is never a substitute for physical activity — it works best in combination with exercise and dietary changes. Your GP or a licensed prescriber can assess whether weight loss medication is appropriate for your individual circumstances.
- 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 exercise do I need to lose weight?
The NHS recommends at least 150 minutes of moderate-intensity aerobic exercise per week, plus strength training twice weekly. However, weight loss primarily depends on creating a calorie deficit through diet — exercise supports this and improves overall health. A calorie deficit of around 500 kcal daily typically results in approximately 0.5 kg weight loss per week.
What's the best time of day to exercise for weight loss?
The best time is whenever you'll exercise consistently. Morning exercise may slightly boost metabolism, but adherence matters far more than timing. Regular activity, regardless of when you do it, creates the calorie deficit needed for sustainable weight loss.
Can I lose weight with just exercise and no diet changes?
Exercise alone rarely produces significant weight loss without dietary changes. Creating a calorie deficit requires controlling food intake — exercise supports this by burning calories and improving fitness. The most effective approach combines reduced-calorie diet with regular physical activity.
Does exercise replace weight loss medication like Mounjaro or Wegovy?
No. Exercise and medication serve different purposes. Prescription weight loss injections work alongside exercise and diet, not instead of them. Your GP can discuss whether medication might support your weight management alongside physical activity.
How long before I see weight loss results from exercise?
Most people notice fitness improvements (energy, strength, endurance) within 2–3 weeks. Visible weight loss typically takes 4–6 weeks alongside dietary changes. Use our free progress tracker to log your journey — sustainable loss of 0.5–1 kg per week is the NHS-recommended safe rate.
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.