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
What Cardio Exercise Is Best For Weight Loss?
The best cardio exercise for weight loss is the one you'll do consistently. While high-intensity interval training (HIIT) burns calories fastest, steady-state cardio like running, cycling, and swimming are equally effective when combined with a calorie deficit. The key to sustainable weight loss in the UK is choosing an activity you enjoy and can maintain alongside healthy eating and, if appropriate, prescription weight loss medication under medical guidance.
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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.
Types of Cardio for Weight Loss
High-intensity interval training (HIIT) alternates between short bursts of intense effort and recovery periods. Studies show HIIT burns more calories in less time and may boost metabolism for hours afterwards — making it efficient for busy schedules.
Steady-state cardio (running, cycling, swimming, brisk walking) at moderate intensity for 30–60 minutes is sustainable for most people and easier to maintain long-term. The NHS recommends at least 150 minutes of moderate-intensity cardio per week for health benefits.
Low-impact options like swimming and cycling are gentler on joints, especially important if you're carrying excess weight. These are ideal starting points before progressing to higher-impact activities.
- HIIT: 20–30 minutes, 3× per week
- Steady cardio: 30–60 minutes, 4–5× per week
- Low-impact: 45 minutes, 4–5× per week
Combination approaches (mixing intensity levels throughout the week) often work best for sustained weight management in the UK.
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.
Cardio Plus Lifestyle: Making Weight Loss Stick
Cardio alone is not enough — sustainable weight loss requires a calorie deficit through both exercise and dietary changes. The NHS recommends combining regular activity with a balanced, reduced-calorie diet. Even 30 minutes of moderate cardio burns only 200–400 kcal, meaning diet changes are equally or more important.
If you're struggling with weight management despite exercise and diet, speak to your GP about options including prescription weight loss medication like GLP-1 injections, which work alongside lifestyle changes. Use our free BMI calculator to understand your current health status, and try our GLP-1 weight loss calculator to explore how medication combined with cardio might support your goals. Our progress tracker helps you log both exercise and weight changes over time.
- 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 cardio do I need per week to lose weight?
The NHS recommends at least 150 minutes of moderate-intensity cardio weekly for health. For weight loss, combine this with a calorie deficit through diet. Consistency matters more than intensity — choose activities you enjoy and can sustain long-term.
Is HIIT better than steady-state cardio for weight loss?
Both work effectively. HIIT burns calories faster in less time, but steady-state cardio is easier to sustain long-term. Many people get best results mixing both throughout the week, adjusted to their fitness level and preferences.
Can cardio alone help me lose weight?
Cardio contributes to weight loss but cannot overcome a poor diet. You need a calorie deficit, typically achieved through both reduced-calorie eating and increased activity. Most successful weight loss combines dietary changes with regular exercise.
What if I have a high BMI — which cardio is safest?
Start with low-impact options like swimming, cycling, or walking to protect your joints. Your GP can advise on safe starting intensity based on your BMI and fitness level. Build up gradually. Use our free BMI calculator to track your progress.
Do I need to combine cardio with prescription weight loss medication?
Prescription weight loss medications like GLP-1 injections (Mounjaro, Wegovy) are designed to work alongside diet and exercise, not replace them. If you're considering medication, your GP can assess whether it's appropriate. Cardio remains important for overall health alongside any treatment.
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.