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 Programs: Building an Effective Routine
Exercise is a key part of any weight loss plan, but the right program depends on your fitness level, preferences, and health. The NHS recommends combining regular physical activity with dietary changes for sustainable weight management. Whether you're looking to lose weight or improve your overall health, structured exercise programs can help you achieve your goals alongside other lifestyle changes. Our free BMI calculator can help you track your current weight status and set realistic targets.
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.
Types of Effective Exercise for Weight Loss
Aerobic exercise (cardio) burns calories during activity and boosts metabolism. The NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, cycling, or swimming. Resistance training builds muscle, which increases resting metabolic rate and helps you burn more calories throughout the day. Aim for strength training 2–3 times per week. High-intensity interval training (HIIT) alternates intense bursts of activity with recovery periods, maximising calorie burn in shorter timeframes.
- Moderate aerobic activity: brisk walking, steady cycling, swimming
- Vigorous activity: running, fast cycling, competitive sports
- Resistance training: weights, resistance bands, bodyweight exercises
- HIIT: sprint intervals, circuit training, burpees
Combining different types of exercise helps prevent boredom, reduces injury risk, and targets different muscle groups for balanced fitness and weight loss results.
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 Diet and Prescription Weight Loss
Exercise alone is rarely enough for significant weight loss — diet is equally important. The NHS recommends a calorie deficit of approximately 500 kcal per day for safe, sustainable weight loss of around 0.5 kg per week. If you're considering prescription weight management alongside exercise, options like GLP-1 medications may help reduce appetite and support feeling fuller. Try our GLP-1 weight loss calculator to understand how medication might complement your exercise routine. Always consult your GP before starting a new exercise program, especially if you have existing health conditions or are taking weight loss 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 per week to lose weight?
The NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week, plus resistance training 2–3 times weekly. However, weight loss depends more on creating a calorie deficit through diet than on exercise alone. Combining regular activity with healthy eating produces the best results for sustainable weight management.
What's the best type of exercise for weight loss?
There's no single "best" exercise — the best one is the one you'll stick with consistently. Aerobic activity burns calories during exercise, while resistance training builds muscle and increases resting metabolism. Many people find combining cardio and strength training most effective alongside dietary changes for weight loss.
Can I lose weight with exercise alone?
Exercise supports weight loss and brings many health benefits, but diet is typically more important for actual weight loss. A calorie deficit created through eating less has a greater effect than exercise alone. The most effective approach combines regular activity with a reduced-calorie diet tailored to your needs.
How does GLP-1 medication fit with an exercise program?
GLP-1 medications like Wegovy may help reduce appetite and support weight loss alongside your exercise routine. They work best combined with diet and physical activity, not instead of them. Speak to your GP about whether prescription weight loss treatment might be appropriate for your situation.
Should I start exercising before or after losing weight?
You can start exercising at any weight, and it's never "too late" to begin. Exercise brings immediate health benefits even before weight loss occurs. The key is finding an exercise program you enjoy and can maintain long-term, combined with healthy eating and realistic goals set with your GP or healthcare professional.
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.