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
Walking for Weight Loss — Free Calculator & UK Guide
Walking is one of the most accessible forms of physical activity for weight management in the UK. Whether you're looking to support sustainable weight loss, improve your fitness, or boost your health alongside other interventions, understanding how many calories you burn while walking is valuable. This guide explains how walking contributes to weight management, how to estimate your calorie burn, and how walking fits into a broader weight loss strategy — including prescription options like GLP-1 injections for those who qualify. Use our free BMI calculator above to understand your current weight status, and our GLP-1 weight loss calculator to explore how medication combined with activity like walking can 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 Many Calories Does Walking Burn?
The number of calories you burn while walking depends on several factors: your current weight, walking speed, terrain, and how long you walk. On average, a person weighing around 70kg walking at a moderate pace (4–5 km/h or 2.5–3 mph) for 30 minutes burns approximately 150–200 calories. A heavier person burns more; a lighter person burns fewer.
- Slow pace (3 km/h): approximately 100–150 calories per 30 minutes
- Moderate pace (4–5 km/h): approximately 150–200 calories per 30 minutes
- Brisk pace (5.5–6.5 km/h): approximately 200–280 calories per 30 minutes
- Uphill or rough terrain: 25–50% more calories burned
For sustainable weight loss, the NHS recommends combining regular physical activity with a reduced-calorie diet. Walking alone typically contributes to gradual weight loss of around 0.25–0.5 kg per week when combined with sensible eating habits. Individual results vary depending on starting weight, age, and overall lifestyle.
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.
Walking and Prescription Weight Loss: Combined Approach
For people with a BMI of 30 or above, or 27–29.9 with weight-related health conditions, prescription weight loss medication such as GLP-1 injections (like Mounjaro and Wegovy) may be recommended by a GP or specialist. These medications may help reduce appetite and support feeling fuller, making it easier to maintain a calorie deficit alongside regular activity like walking.
Research shows that combining medication with lifestyle changes — including walking and dietary improvements — produces better outcomes than either approach alone. If you're considering prescription weight loss options, your healthcare provider will assess your individual suitability. Use our GLP-1 weight loss calculator to explore potential results, and our progress tracker to log your activity and weight changes over time as you build a sustainable routine.
- 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?
Weight loss from walking depends on your starting weight, pace, duration, and diet. Walking 30–60 minutes daily at moderate pace, combined with a balanced reduced-calorie diet, typically supports loss of 0.25–0.5 kg per week. The NHS recommends combining activity with dietary changes for best results. Individual results vary significantly.
How many times per week should I walk for weight loss?
The NHS recommends at least 150 minutes of moderate-intensity activity per week — walking for 30 minutes, five days a week, meets this target. Consistency matters more than intensity. Daily walking, even at a leisurely pace, supports weight management when combined with healthy eating habits.
Can walking alone cause weight loss without changing diet?
Walking alone contributes to calorie burn, but sustainable weight loss usually requires both activity and dietary changes. A calorie deficit of approximately 500 kcal per day (through diet and activity combined) typically results in about 0.5 kg weight loss per week. Walking supports this but is most effective alongside reduced-calorie eating.
What if walking isn't enough for weight loss?
If you have a BMI of 30 or above with weight-related health conditions, or a BMI of 27–29.9 with conditions like high blood pressure or type 2 diabetes, your GP can refer you to specialist weight management services. Prescription medications like GLP-1 injections may be recommended alongside activity and diet for better outcomes.
Is walking suitable for everyone starting weight loss?
Walking is generally safe and accessible for most people, but if you have joint pain, heart conditions, or other health concerns, consult your GP before starting a new activity routine. Your GP can recommend the safest approach for your individual health. Use our BMI calculator to check your current weight status and discuss options with your healthcare provider.
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.