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
Weight Loss Exercise Plan for Men
An effective weight loss exercise plan for men combines strength training, cardiovascular activity, and consistent lifestyle changes. Exercise is most effective when paired with dietary changes and, for some, prescription weight loss medication. The NHS recommends at least 150 minutes of moderate-intensity activity weekly for adults. This guide covers evidence-based exercise strategies to support sustainable weight loss in the UK, alongside practical tips for staying motivated and tracking progress.
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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.
Building an Effective Exercise Routine for Weight Loss
A successful weight loss exercise plan should include cardiovascular activity, strength training, and flexibility work. The NHS recommends combining these approaches for best results:
- Cardiovascular exercise: Aim for 150 minutes of moderate-intensity activity per week (brisk walking, running, swimming, cycling). This burns calories and improves heart health.
- Strength training: Exercise major muscle groups at least twice weekly. Muscle tissue burns more calories at rest than fat, making resistance training essential for long-term weight management. Use weights, resistance bands, or bodyweight exercises.
- Flexibility and balance: Include stretching or yoga 1–2 times weekly to prevent injury and improve recovery.
Progressive overload—gradually increasing exercise intensity—helps maintain weight loss results over time. Track your BMI alongside your exercise routine using our free BMI calculator to monitor health improvements beyond the scale.
Clinically BackedWeight Loss
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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.
Combining Exercise with Nutrition and Medical Support
Exercise alone rarely produces significant weight loss without dietary changes. A calorie deficit of approximately 500 kcal per day—achieved through both reduced calorie intake and increased activity—typically results in loss of around 0.5 kg per week, which is the rate the NHS recommends as sustainable.
For some men, prescription weight loss medication such as GLP-1 injections may support weight management alongside exercise and diet. These are available through NHS weight loss services or private prescription following clinical assessment. Our GLP-1 weight loss calculator can help estimate potential results. Always consult your GP before starting any new exercise programme, particularly if you have existing health conditions or are taking medication.
- 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 exercise do I need for weight loss?
The NHS recommends at least 150 minutes of moderate-intensity cardiovascular activity weekly, plus strength training twice weekly. Combined with a calorie deficit through diet, this supports steady weight loss of around 0.5–1 kg per week. Individual needs vary—your GP can provide personalised guidance.
Is strength training or cardio better for weight loss?
Both are important. Cardio burns immediate calories during exercise, while strength training builds muscle tissue that burns calories at rest. Combining both approaches is most effective for sustainable weight loss and overall health.
Can exercise alone cause weight loss without dieting?
Exercise alone typically produces modest weight loss. Most effective weight loss combines exercise with a reduced-calorie diet. The NHS emphasises that a calorie deficit is the key driver—exercise is essential but works best alongside dietary changes.
When should I consider weight loss medication alongside exercise?
If you have a BMI of 30 or above, or 27 or above with weight-related health conditions (diabetes, high blood pressure), you may be eligible for prescription weight loss treatment. Discuss options with your GP. Medication works best combined with exercise and diet changes.
How do I track weight loss progress beyond the scale?
Use multiple measures: BMI, waist circumference, how clothes fit, energy levels, and strength gains in exercise. Our free progress tracker helps log weight changes over time, and our BMI calculator shows how your health metrics improve—often before the scales show significant movement.
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.