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
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Walking and Weight Loss: What the Evidence Shows
Walking is one of the most accessible forms of physical activity for sustainable weight management in the UK. While walking alone won't assures gradual weight management, it plays an important role in a comprehensive weight management strategy. Research shows that regular walking can support calorie burn, improve cardiovascular health, and help maintain weight loss over time. Combined with dietary changes and other lifestyle modifications, walking contributes meaningfully to long-term health outcomes. This guide covers walking for weight loss, typical calorie burn rates, and how walking fits into NHS weight management recommendations.
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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.
Walking Calorie Burn and Weight Loss Rates
The number of calories you burn while walking depends on several factors: your current weight, walking pace, terrain, and age. On average, a person weighing 70kg burns approximately 200–300 calories during 30 minutes of brisk walking at 4–5 mph. Heavier individuals burn more calories; lighter individuals burn fewer.
To create meaningful weight loss, you need a calorie deficit. The NHS recommends a deficit of approximately 500 calories per day for sustainable weight loss of around 0.5kg (1lb) per week. Walking alone typically creates a deficit of 150–250 calories daily, which is why it works best alongside dietary changes. A combination of brisk walking (30–45 minutes most days) plus a modest reduction in food intake creates a realistic, sustainable approach to weight management UK standards.
- 30 mins brisk walking (70kg person): ~280 calories
- 45 mins brisk walking (70kg person): ~420 calories
- 60 mins brisk walking (70kg person): ~560 calories
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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.
Walking and Prescription Weight Loss Options
Walking complements all approaches to weight loss, including prescription weight loss medication if your GP recommends it. GLP-1 weight loss medications like Mounjaro and Wegovy work best when combined with increased physical activity and dietary changes—not as a replacement for them. NHS weight loss guidance emphasises that sustainable weight management requires both lifestyle modification and, where appropriate, medication support.
Use our free BMI calculator to establish your current health status, then track your walking and weight progress with our progress tracker. Many people find that combining regular walking with other weight management strategies—whether dietary changes, structured diet programmes, or prescription treatment—produces the best long-term results. Your GP can advise whether additional support 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 weight can I lose by walking 30 minutes daily?
Weight loss from walking alone is gradual. Walking 30 minutes daily burns roughly 2,000 calories weekly (depending on pace and weight), creating a modest deficit. Combined with dietary changes, you might lose 0.5–1kg per week. Individual results vary; consistent walking supports sustainable loss over months and years.
Is brisk walking better than slow walking for weight loss?
Yes. Brisk walking at 4–5 mph burns significantly more calories than slow walking. However, slower-paced walking is still beneficial and more sustainable for many people. Consistency matters more than intensity—regular walking at any pace, combined with healthy eating, supports weight management over time.
How does walking compare to other forms of exercise for weight loss?
Walking burns fewer calories per minute than running or gym exercise, but it's more sustainable for long-term adherence. The best exercise is one you'll do consistently. Walking is low-impact, accessible, and effective when combined with dietary changes and other lifestyle modifications.
Can I lose weight by walking without changing my diet?
It's challenging. Walking creates a modest calorie deficit but typically isn't large enough for significant weight loss without dietary changes. The NHS recommends combining physical activity with reduced food intake. Most sustainable weight loss results from both increased activity and dietary modification working together.
Should I use walking if I'm taking Mounjaro or Wegovy?
Yes. Walking enhances results from prescription weight loss medications. GLP-1 medications like Mounjaro and Wegovy work best alongside increased physical activity and healthy eating. Your prescriber will advise on combining medication with lifestyle changes for optimal outcomes.
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.