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 Workout Plan For Men
A structured workout plan is one of the most effective ways to support weight loss alongside dietary changes and, where appropriate, medical intervention. For men looking to lose weight in the UK, combining regular exercise with a reduced-calorie diet can help burn calories, preserve muscle mass, and improve overall health. Whether you're managing your weight through lifestyle alone or alongside prescription weight loss medication, a tailored fitness approach makes a real difference to your results and long-term success.
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.
Designing an Effective Weight Loss Workout Plan
An effective weight loss workout plan for men combines three key elements: cardiovascular exercise, resistance training, and recovery. Here's what NHS guidance recommends:
- Cardio (150 minutes per week): Brisk walking, running, cycling, or swimming at moderate intensity burns calories and improves heart health
- Resistance training (2–3 sessions per week): Weights, bodyweight exercises, or resistance bands build muscle, which increases metabolism and helps preserve lean mass during weight loss
- Flexibility and recovery: Stretching and adequate rest prevent injury and support sustainable progress
The NHS recommends a calorie deficit of approximately 500 kcal per day to achieve sustainable weight loss of 0.5–1 kg per week. Use our free BMI calculator above to assess your current weight status, then build your plan accordingly. For men with a BMI over 30 or weight-related health conditions, your GP can advise whether additional support such as prescription weight loss medication may be appropriate alongside exercise.
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 Exercise With Other Weight Loss Strategies
While exercise is essential, sustainable weight loss requires a multi-faceted approach. Diet is equally important—aim for whole foods, adequate protein (which supports muscle preservation), and controlled portion sizes. For men struggling with appetite control or cravings, prescription weight loss medications such as GLP-1 injections may help as part of NHS weight management services or private treatment options. Track your progress using our free progress tracker to monitor both weight and fitness improvements over time. Remember that individual results vary significantly based on starting weight, metabolism, consistency, and whether medication support is used. Your GP can discuss what combination of approaches is right for your personal situation.
- 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 to lose weight?
The NHS recommends 150 minutes of moderate-intensity cardio per week plus 2–3 sessions of resistance training for sustainable weight loss. Combined with a calorie deficit of around 500 kcal per day, this typically results in losing 0.5–1 kg per week. Individual results vary based on your starting weight, fitness level, and diet adherence.
Can I lose weight with exercise alone without changing my diet?
Exercise alone can support weight loss, but diet is equally important. You cannot out-exercise a poor diet—sustainable weight loss requires both calorie reduction through eating better and increased physical activity. Most successful men combine both approaches for the best results.
Should I do cardio or weights for weight loss?
Both are important. Cardio burns calories during exercise, while resistance training builds muscle, which increases your resting metabolism. Combining both—150 minutes of cardio weekly plus 2–3 strength sessions—gives the best results for weight loss and long-term weight management.
How long before I see results from a weight loss workout plan?
Most men notice changes within 4–6 weeks of consistent exercise and dietary changes. Initial weight loss may include water weight. For sustainable fat loss, expect visible changes after 8–12 weeks. Using our free progress tracker helps you monitor improvements beyond the scales, such as fitness gains and how clothes fit.
Can prescription weight loss medication help my workout plan?
For eligible men, GLP-1 medications like Wegovy or Mounjaro may support weight loss as part of NHS specialist services or private treatment. These work alongside diet and exercise, not instead of them. Your GP can assess whether prescription weight loss medication is appropriate for your BMI and health situation.
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.