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
Weights or Cardio for Weight Loss — What the Evidence Shows
Both weights and cardio contribute to weight loss, but they work differently and offer distinct benefits. Cardio burns calories during exercise, whilst resistance training builds muscle that increases your resting metabolic rate. The most effective approach combines both alongside a healthy diet. Our free BMI calculator helps you track where you stand now, and understanding which exercise type suits your fitness level is key to long-term success.
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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 Weights and Cardio Compare for Weight Loss
Cardio (walking, running, cycling, swimming):
- Burns calories during and shortly after exercise — typically 300–600 kcal per hour depending on intensity and body weight
- Improves cardiovascular health and endurance
- Easier to start if you're new to exercise
- Does not preserve muscle mass during weight loss — can lead to muscle loss alongside fat loss
Resistance training (weights, bodyweight exercises):
- Burns fewer calories during the workout itself
- Builds and preserves muscle, which increases resting metabolic rate — meaning you burn more calories at rest
- Produces longer-term metabolic benefits and better body composition
- Reduces risk of weight regain after reaching your goal
For sustainable weight loss and NHS weight loss guidance, combining both is optimal. Cardio creates the immediate calorie deficit needed for weight loss, whilst resistance training protects muscle and improves long-term outcomes.
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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 Balanced Exercise Plan for Weight Management
A sustainable approach includes 150 minutes of moderate-intensity cardio per week (or 75 minutes vigorous) plus 2–3 strength sessions weekly. Start where you are — if you're new to exercise, begin with walking or swimming, then add bodyweight exercises like squats and push-ups. Our GLP-1 weight loss calculator and progress tracker help you monitor results and stay motivated as you build these habits. Remember, exercise alone rarely causes significant weight loss without dietary changes. A calorie deficit of around 500 kcal daily, achieved through both diet and activity, typically results in 0.5 kg weight loss per week — the NHS-recommended sustainable rate.
- 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.
Which burns more calories — weights or cardio?
Cardio burns more calories per session (300–600 kcal/hour depending on intensity). However, resistance training builds muscle that increases your resting metabolic rate, so you burn more calories throughout the day. For total weekly calorie burn, combining both is most effective.
Can I lose weight with just weights and no cardio?
Yes, if you maintain a calorie deficit through diet and weights alone. However, cardio offers cardiovascular benefits and faster initial weight loss. Most evidence supports combining both for optimal results and muscle preservation.
How long before I see weight loss results from exercise?
Most people notice changes within 4–6 weeks of consistent exercise combined with dietary changes. Weight loss requires a calorie deficit — exercise alone without changing diet typically produces slower results.
Is cardio better than weights for quick weight loss?
Cardio produces faster initial weight loss because it burns more calories per session. However, weights offer superior long-term outcomes by preserving muscle and improving metabolism, reducing risk of regain after reaching your goal.
Should I do weights and cardio on the same day?
Yes, you can combine them on the same day, though some prefer alternating days. If combining both, do strength training first when you have more energy, then cardio. Listen to your body and adjust based on recovery and energy levels.
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.