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
Running Programme For Weight Loss — A UK Guide
Running is one of the most effective forms of exercise for weight management, burning significant calories and building cardiovascular fitness. A regular running programme can support sustained weight loss when combined with balanced nutrition and lifestyle changes. The NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week for adults — running easily meets this target. However, sustainable weight loss typically requires both increased physical activity and dietary changes. Our free BMI calculator can help you track where you are now, whilst the GLP-1 weight loss calculator shows how different approaches to weight management in the UK may support your goals.
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 Running Supports Weight Loss
Running burns calories efficiently, with a 70kg person typically burning approximately 600–800 kcal per hour depending on pace and terrain. Weight loss requires a calorie deficit — the NHS recommends losing no more than 0.5–1kg per week for sustainable results. A combination of running and reduced-calorie diet creates this deficit more effectively than either approach alone. Running also offers secondary benefits: it improves cardiovascular health, reduces blood pressure, enhances insulin sensitivity (important for weight management uk and prediabetes prevention), and supports mental wellbeing. Consistency matters more than intensity — a sustainable running routine you enjoy is more valuable than occasional intense sessions. Start with 2–3 runs per week, gradually building to 4–5 sessions as fitness improves. Cross-training with strength work 1–2 times weekly protects joints and builds lean muscle, which increases resting metabolic rate.
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.
Combining Running With Prescription Weight Loss Support
For some people, prescription weight loss medication alongside exercise accelerates progress. GLP-1 medications like Wegovy (semaglutide) are licensed in the UK for weight management in adults with a BMI of 30 or above, or 27–29.9 with weight-related health conditions. In clinical trials, Wegovy supported an average weight loss of around 15% of body weight — always alongside reduced-calorie diet and increased physical activity, not instead of it. Our weight loss calculator can show projected results at different dose levels. Access to GLP-1 weight loss medication in the UK is through NHS specialist services (tier 3 weight management) or private prescribing following clinical assessment. Your GP can advise on NHS routes, whilst private prescribers assess suitability individually. Running combined with medication and dietary changes creates the most robust approach to sustainable weight loss nhs guidelines 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.
How many calories does running burn for weight loss?
A person weighing 70kg burns approximately 600–800 kcal per hour running at moderate pace (5–6 minute/km), depending on speed, terrain, and fitness level. Faster running burns more calories per hour. To lose weight, you need a calorie deficit — creating a 500 kcal daily deficit supports losing approximately 0.5kg per week, which the NHS recommends as safe and sustainable.
Should I run before or after strength training?
If combining both on the same day, run after strength training to preserve muscle. Your muscles need glycogen for heavy lifting, so prioritise resistance work first. However, separate days are ideal if possible — strength on 2–3 days, running on 2–3 other days — allowing proper recovery for both types of exercise.
Can I lose weight running alone without changing diet?
Running alone creates some calorie burn, but sustainable weight loss typically requires both exercise and dietary changes. A 500 kcal daily deficit through exercise alone would require very long or intense running most days. Combining running with moderate calorie reduction (through balanced nutrition) is more realistic and sustainable.
What pace and distance is best for weight loss?
Consistency matters more than intensity for weight loss. The NHS recommends 150 minutes of moderate-intensity aerobic activity weekly — running at a conversational pace (where you can speak but not sing) counts. This could be three 50-minute runs or five 30-minute runs per week. Distance varies by fitness; beginners might do 3–5km, progressing to 8–10km over weeks.
Should I combine running with GLP-1 weight loss medication?
Yes — exercise and medication work synergistically. Wegovy (semaglutide) is licensed in the UK for weight management and works best alongside diet and exercise, not instead of them. Clinical trials showed results achieved with reduced-calorie diet plus activity. Ask your GP about NHS weight management services or consult a private prescriber for suitability assessment.
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.