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
How Walking Workouts Support Weight Loss
Walking is one of the most accessible and sustainable forms of physical activity for weight loss. Regular walking can help create the calorie deficit needed for gradual weight loss, improve cardiovascular health, and support long-term weight management in the UK. Unlike high-impact exercise, walking is gentle on joints and can be easily incorporated into daily routines, making it ideal for people of all fitness levels starting their weight loss journey.
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.
Walking and Calorie Burn for Weight Loss
Walking burns calories and contributes to the calorie deficit needed for weight loss. The number of calories burned depends on several factors: your body weight, walking speed, terrain, and duration. As a general guide, a person weighing around 70kg walking at a moderate pace (3–4 mph) for 30 minutes burns approximately 120–150 calories. Brisk walking at 4–5 mph burns around 200–250 calories in 30 minutes for the same weight.
- Moderate pace walking: 120–150 calories per 30 minutes
- Brisk walking: 200–250 calories per 30 minutes
- Hill or incline walking: 250–350 calories per 30 minutes
To create sustainable weight loss, the NHS recommends a calorie deficit of approximately 500 kcal per day, resulting in around 0.5 kg weight loss per week. Walking alone can contribute significantly to this deficit, especially when combined with dietary changes and increased daily activity. Using our BMI calculator above can help you understand your starting point and set realistic weight loss targets based on your height and current weight.
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 Walking with Other Weight Loss Strategies
While walking is excellent for sustainable weight loss, combining it with other approaches often produces better results. The NHS recommends pairing physical activity with a reduced-calorie diet, improved sleep, and stress management. For those seeking additional support, prescription weight loss medication such as GLP-1 injections (Mounjaro or Wegovy) may be considered alongside lifestyle changes. These prescription weight loss treatments work through different mechanisms—appetite regulation and blood sugar control—and are typically prescribed following clinical assessment by a healthcare professional. Try our GLP-1 weight loss calculator to explore potential outcomes when combining medication with exercise and diet changes. Remember that individual results vary significantly, and sustainable weight loss happens best when activity, nutrition, and medical support (if needed) work together.
- 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 regularly?
Weight loss from walking depends on consistency, pace, and your starting weight. Combined with a reduced-calorie diet, regular brisk walking (4–5 times weekly) can contribute to 0.5–1 kg loss per week. The NHS recommends this rate as sustainable. Individual results vary—use our free BMI calculator and progress tracker to monitor your personal progress over time.
How long should I walk each day for weight loss?
The NHS recommends at least 150 minutes of moderate-intensity physical activity per week—roughly 30 minutes, 5 days a week. For weight loss specifically, consistency matters more than duration. Starting with 20–30 minutes daily and gradually increasing is more sustainable than sporadic longer walks. Combine walking with diet changes for best results.
Is walking as effective as gym workouts for losing weight?
Walking is effective and sustainable for weight loss, though it burns fewer calories per session than intense gym work. The advantage of walking is that it's easier to maintain long-term, which is crucial for sustainable weight loss. Combining regular walking with dietary changes produces better results than either alone. Your commitment to consistency matters most.
Can I lose weight by walking if I have obesity?
Yes. Walking is low-impact and accessible for people across all weight ranges, making it ideal for starting a weight loss journey. Combine walking with NHS weight management support—your GP can refer you to tier 3 specialist services in your area, or you can use our free BMI calculator to assess your current BMI category and explore next steps.
Should I combine walking with prescription weight loss medication?
Walking and lifestyle changes are the foundation of weight management. If prescribed medication like GLP-1 injections for weight loss following clinical assessment, walking becomes part of the comprehensive approach. Our GLP-1 weight loss calculator can help you understand how combining medication, walking, and diet changes projects outcomes—though individual results always vary significantly.
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.