If you weigh 100 kg, a common first goal is to lose 5–10% of your starting weight over around six months, although the right pace varies. Whether 100 kg is a healthy weight depends on your height. At 1.70 m, 100 kg gives a body mass index (BMI) of around 34.6, in the obesity range. Your endocrinologist will assess whether medical treatment is appropriate alongside a moderate calorie reduction, protein at each meal and regular activity.
- The US Centers for Disease Control and Prevention (CDC) calculates body mass index as weight in kilograms divided by height in metres squared.
- The CDC describes BMI as a screening measure. It does not distinguish between fat, muscle and bone.
- A first target of 5 to 10% of starting weight over six months follows guidance from the US National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).
- The NHS describes a daily reduction of around 600 calories as one general approach, but individual needs vary. It means eating 600 calories less than usual, not 600 calories a day.
- Thyroid disease, insulin resistance, polycystic ovary syndrome and some prescription medications can affect weight, and a medical assessment can help identify them.
- Medication may be considered at a BMI of 30 or above, or 27 or above with a weight-related condition, depending on the approved use of each medication and a clinical assessment.
- At Endocare, body composition analysis at every consultation helps your endocrinologist follow changes in body fat and muscle that BMI cannot show.
Is 100 kg a healthy weight?
It depends on your height. The US Centers for Disease Control and Prevention (CDC) classifies an adult BMI of 25 to under 30 as overweight and a BMI of 30 or above as obesity. Obesity is divided into three classes, from class 1 at a BMI of 30 to class 3 at a BMI of 40 or above.
The table below shows the BMI that 90 kg and 100 kg give at four heights, with the CDC category for each.
| Height | BMI at 90 kg | BMI at 100 kg |
|---|---|---|
| 1.60 m | 35.2 (obesity, class 2) | 39.1 (obesity, class 2) |
| 1.70 m | 31.1 (obesity, class 1) | 34.6 (obesity, class 1) |
| 1.80 m | 27.8 (overweight) | 30.9 (obesity, class 1) |
| 1.90 m | 24.9 (healthy weight) | 27.7 (overweight) |
Each value is weight in kilograms divided by height in metres squared, rounded to one decimal place. The same weight falls into different categories at different heights. You can check your own figure with our BMI calculator.
The CDC describes BMI as a quick, low-cost and reliable screening measure. Because BMI does not separate fat from muscle and bone, the CDC advises considering it alongside other factors, such as blood pressure, cholesterol levels and a physical examination. The NHS also advises that if your BMI is under 35, you should keep your waist size to less than half your height.
Where to start if you weigh 100 kg
Your endocrinologist will agree on a first target with you. Experts recommend beginning with a loss of 5 to 10% of your starting weight over six months, as the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) notes. At 100 kg, that means losing 5 to 10 kg.
The NHS describes reducing daily calorie intake by around 600 calories as one general approach to weight loss, but individual needs vary. This means eating around 600 calories less than your usual daily intake, not limiting your total intake to 600 calories a day. Our article on building a weight loss diet plan explains how to plan meals around this reduction.
Start with protein. Our coaches focus on including a good source of protein at each meal, then look at portion sizes and drinks, which can contribute significantly to daily calorie intake.
Liquid calories can easily add to your daily intake. Karak, juice and flavoured coffees are common examples that can contain more calories than people realise.
The NHS recommends 150 minutes of activity a week, which can be split into shorter sessions. Adequate protein and resistance training can help preserve muscle while you lose weight.
Most adults are advised to aim for around seven to nine hours of sleep a night. Short sleep can affect the hormones that regulate appetite. Endocare’s lifestyle coaches can help you build these changes into your routine.
Why a medical assessment can help at 100 kg
A medical assessment can help identify conditions that affect weight. Thyroid disease can affect metabolic rate and make weight management more difficult, but it is treatable once diagnosed. Insulin resistance often accompanies metabolic conditions that can affect weight management. It is also associated with increased waist circumference.
Polycystic ovary syndrome (PCOS) affects around one in ten women of reproductive age and can influence weight and metabolism. Certain prescription medications can also contribute to weight gain.
Your first appointment is a full medical assessment, not simply a prescription visit. Your endocrinologist will review your medical history and any relevant blood tests, assess your weight and metabolic health, and discuss whether a GLP-1 medication or another weight loss treatment is the right option for you.
At Endocare, body composition analysis is included free of charge at every consultation. Body composition analysis estimates body fat, muscle mass and body water. Repeated measurements help your endocrinologist understand how your body is changing beyond the number on the scale.
Our article on fat loss versus weight loss explains how the two can differ.
When weight loss medication may be appropriate
Weight loss medication is generally considered for patients with a BMI of 30 or above, or 27 or above when weight-related health conditions are present. Eligibility also depends on the approved use of each medication. Your endocrinologist will assess whether medication is appropriate based on your individual health and weight profile. At 100 kg, whether you reach that BMI depends on your height, as the table above shows.
The GLP-1 medications your endocrinologist can discuss include the once-weekly injections Mounjaro (tirzepatide) and Wegovy (semaglutide), and Foundayo (orforglipron), a once-daily tablet. Ozempic is approved for type 2 diabetes, and Wegovy is the semaglutide medication approved for weight management. At Endocare, Ozempic is considered for weight management only in patients with type 2 diabetes or prediabetes. Ozempic is not approved for weight management or for prediabetes, so using it for weight management outside the treatment of type 2 diabetes, including in prediabetes, is off-label.
Your endocrinologist will review blood tests from the last three months before prescribing. If your results are out of date, the clinic can arrange the required tests. If they are current, your assessment and prescription can usually be completed at your first appointment.
At Endocare, our endocrinologists typically observe weight loss of three to four kilos a month in patients on a medically supervised programme. Your endocrinologist will review your progress at each follow-up appointment.
Does the advice change if you weigh 90 kg?
Largely, no. The same first target of 5 to 10% of your starting weight over six months applies. A reduction of around 600 calories a day, protein at every meal and regular activity help at 90 kg as they do at 100 kg.
What differs is the BMI. At 90 kg, the BMI is 30 or above only for people shorter than around 1.73 m. Above that height, medication may still be considered at a BMI of 27 or above when a weight-related condition is present.
Our guide to who qualifies for weight loss injections explains each criterion in more detail.
Frequently asked questions
Can I lose 20 kg in 100 days?
For most people, it is not realistic. Twenty kilos in 100 days means around 1.4 kg a week, above the gradual pace of around 0.5 to 1 kg a week that the CDC describes. At that pace, 20 kg takes roughly five to nine months. Our article on how to lose 20 kg in 6 months covers this goal in more detail.
How do I go from 100 kg to 60 kg?
In stages, over a long period. Going from 100 kg to 60 kg means losing 40 kg, which is often planned over more than a year. Your endocrinologist will check whether 60 kg is an appropriate target for your height and body composition. Our article on how to lose 40 kg covers the timeline for a loss of this size.
What does 100 kg look like?
It depends on your height and body composition. A person who weighs 100 kg at 1.90 m with a high muscle mass can look very different from a person of the same weight at 1.60 m. This is one reason why your endocrinologist reads your BMI alongside your body composition analysis.
Patients should not decide by themselves to start a GLP-1 medication. A doctor’s review is critical to ensure the treatment is safe and appropriate for the individual.
Monthly follow-up appointments can be held in person at the clinic or online. We recommend the first consultation in person, as it includes a physical examination and body composition analysis.
At our Dubai clinic, your endocrinologist will assess you, review your height, weight and health, and discuss a first target based on your health. You can book a weight loss consultation on +971 4 285 3885 or send us a message on WhatsApp.
