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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Weight Loss Exercise Chart: What Works in the UK
An exercise chart can help you understand how different activities support weight loss, but the most important factor is creating a calorie deficit through a combination of diet and physical activity. In the UK, the NHS recommends losing weight at a rate of 0.5 to 1 kg per week for sustainable results. Exercise alone is rarely enough for significant weight management — it works best alongside reduced calorie intake. This guide explains how to use an exercise chart effectively and why physical activity matters for your health, not just your weight.
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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 Different Activities Support Weight Loss
The number of calories burned during exercise depends on your body weight, intensity level, and duration. Heavier individuals burn more calories doing the same activity. Here are approximate calorie burns per 30 minutes for an 85 kg adult (average UK adult weight):
- Walking (moderate pace, 5 km/h): 150–180 calories
- Jogging (8 km/h): 350–400 calories
- Running (12 km/h): 500–600 calories
- Cycling (moderate, 16 km/h): 300–350 calories
- Swimming: 280–350 calories
- Resistance training: 200–250 calories
- HIIT (high-intensity interval training): 400–500 calories
These are estimates — individual calorie burn varies based on fitness level, metabolism, and effort. Use our free BMI calculator to understand your current weight category, and our weight loss calculator can show how different approaches combine diet and activity for sustainable results.
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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.
Building a Sustainable Exercise Plan for Weight Loss
Effective weight management UK guidance suggests combining aerobic exercise and strength training for best results. Aim for at least 150 minutes of moderate-intensity aerobic activity per week (such as brisk walking or cycling), plus 2 days of strength training. Exercise helps preserve muscle during weight loss, which maintains your metabolic rate. It also reduces health risks from excess weight — even without dramatic weight loss, regular activity improves blood pressure, blood sugar control, and cardiovascular health. A calorie deficit of around 500 kcal per day through diet typically creates 0.5 kg weekly loss, and adding 200–300 calories of activity can accelerate this. Track your progress with our free progress tracker to see how consistent activity supports your weight management journey.
- 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 do I need to burn to lose 1 kg of weight?
Approximately 7,700 calories equals 1 kg of fat. A calorie deficit of 500 kcal per day through diet and exercise creates a loss of roughly 0.5 kg per week (or 2 kg per month). The NHS recommends this sustainable rate to avoid muscle loss and metabolic slowdown. Faster loss risks nutritional deficiency and is harder to maintain long-term.
Is exercise alone enough for weight loss?
No — exercise alone rarely produces significant weight loss without dietary change. You must create a calorie deficit, which typically requires both reduced food intake and increased activity. The saying "you can't out-exercise a bad diet" reflects this reality. A modest calorie reduction (500 kcal per day via diet) combined with regular activity works better than either approach alone.
What type of exercise burns the most calories?
High-intensity activities like running, HIIT, and competitive sports burn the most calories per unit time. However, the best exercise is the one you'll do consistently. Walking, cycling, and swimming are sustainable, lower-injury options for most people. Strength training builds muscle, which supports long-term metabolic health even if it burns fewer calories per session than cardio.
Can I use an exercise chart if I'm taking weight loss medication?
Yes — exercise remains beneficial alongside prescription weight loss treatments like GLP-1 medications (Mounjaro or Wegovy). These medications work by reducing appetite and supporting lifestyle changes, not by replacing the need for activity. Your GP or prescriber can advise on appropriate exercise levels based on your health. Combining medication with diet and consistent activity typically produces better results than either approach alone.
How do I know if my weight loss is sustainable?
Sustainable weight loss is typically 0.5 to 1 kg per week according to NHS guidance. Losing faster than this risks muscle loss, nutritional problems, and weight regain. Track your progress consistently — weekly or monthly rather than daily, since weight naturally fluctuates. Use our free progress tracker to log trends over weeks and months, which shows true progress better than day-to-day variations.
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.