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
Workout Diet Plan For Weight Loss
A successful weight loss plan combines regular physical activity with structured nutrition — there's no structured approach, but evidence shows that combining diet and exercise produces better long-term results than either approach alone. The NHS recommends losing weight at a rate of 0.5 to 1 kg per week for sustainable results. This guide covers evidence-based strategies for creating a workout and diet plan tailored to your goals, including calorie targets, exercise types, and how to track progress effectively. Use our free BMI calculator to establish your current health baseline before starting any new programme.
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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 Your Workout and Diet Foundation
Calculate your calorie needs first. A sustainable weight loss plan typically requires a calorie deficit of around 500 kcal per day to achieve approximately 0.5 kg loss per week. Use an online calculator to estimate your daily energy expenditure (TDEE), then subtract 500 kcal. For most UK adults, this means aiming for 1,500–2,000 kcal per day, though this varies significantly based on age, sex, current weight, and activity level.
Combine cardiovascular and strength training. The most effective workout plans include both: cardio (walking, running, cycling, swimming) for calorie burn, and resistance training (weights, bodyweight exercises) to preserve muscle mass during weight loss. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, plus 2 days of strength work. Strength training is especially important — it helps prevent the muscle loss that can accompany gradual weight management.
Prioritise protein intake. Eating adequate protein (1.6–2.0 g per kg of body weight) supports muscle preservation, increases satiety, and has a higher thermic effect than fats or carbohydrates. Include protein at every meal: eggs, lean meats, fish, pulses, Greek yoghurt, and plant-based options.
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.
Nutrition Structure and Tracking Progress
Focus on whole foods: vegetables, fruits, wholegrains, lean proteins, and healthy fats. These foods are more satiating and nutrient-dense than processed alternatives. Minimise sugary drinks, alcohol, and ultra-processed snacks — these contribute calories with minimal nutritional value. Intermittent fasting (such as 16:8) can support weight loss for some people, but it's not essential; a standard calorie deficit works equally well.
Track your progress consistently using our free progress tracker to log weight weekly and monitor trends over 4-week periods rather than daily fluctuations. Keep a food diary or use an app like MyFitnessPal to log intake accurately — research shows food tracking significantly improves weight loss outcomes. Review your BMI progress using the free BMI calculator on this page to see how your health metrics improve as weight decreases. Consider working with a registered dietitian if you have medical conditions or need personalised guidance.
- 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 should I exercise per week for weight loss?
The NHS recommends at least 150 minutes of moderate-intensity aerobic activity (such as brisk walking or cycling) per week, plus muscle-strengthening activities on at least 2 days. However, more activity increases calorie burn — many people find 200–300 minutes beneficial for weight loss. The key is consistency rather than intensity: a sustainable plan you'll stick to beats a punishing routine you'll abandon.
What's the best diet for weight loss — low carb, low fat, or calorie counting?
All three approaches work if they create a calorie deficit — the best diet is one you can sustain long-term. Low-carb and low-fat diets may feel more satisfying to different people. The Mediterranean diet has strong evidence for both weight loss and cardiovascular health. Calorie counting provides clarity but isn't essential; simply eating more whole foods and less processed food often naturally reduces intake.
Can I lose weight through exercise alone without changing my diet?
Exercise is valuable for cardiovascular health and muscle preservation, but weight loss primarily comes from calorie deficit. You can lose weight through exercise alone, but it's slow — 30 minutes of jogging burns roughly 300 kcal, whereas dietary changes are often easier. Combining both produces faster, more sustainable results.
How often should I weigh myself when following a diet and workout plan?
Weigh yourself once weekly, at the same time of day and conditions (morning, after toilet, before food). Daily weighing can be discouraging due to water retention, hormones, and food in your digestive system. Our progress tracker lets you log weekly weights and see trends over 4-week periods, which is far more informative than daily changes.
Should I use weight loss medication alongside diet and exercise?
Prescription weight loss medications like GLP-1 injections (Mounjaro or Wegovy) may be suitable if you have a BMI of 30 or above, or 27 or above with weight-related health conditions. These are always used alongside diet and exercise — never as a replacement. Your GP or a licensed prescriber can assess eligibility. Use our GLP-1 weight loss calculator to explore potential outcomes if you're considering medication.
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.