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Ideal Body Weight & Protein
Four validated medical formulas for your ideal weight range, plus your daily protein floor. The number most nutrition plans start from.
Your details
Daily Protein Target
145g/day
0.8–1.2 g/kg of IBW
What this means
For males at 170 cm, four validated medical formulas place your ideal body weight between 65.2 and 66.7 kg, with an average of 65.9 kg. This range represents the weight associated with the lowest health risk at a population level for your height.
What to consider
Your daily protein target of 102.0–145.0g is derived from your ideal body weight, not your current weight. Aim for at least 30g protein in your first meal to set your satiety baseline for the day. Protein becomes increasingly critical after 40 for preserving lean mass, supporting metabolic rate, and maintaining strength. See the cross-tool links below to translate this floor into a complete daily plan with TDEE + Macronutrients, or track lean tissue against this baseline with the Lean Body Mass Calculator.
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About this tool
Formula
Devine (1974): Male 50 + 2.3 × (in−60), Female 45.5 + 2.3 × (in−60). Robinson (1983): Male 52 + 1.9 × (in−60), Female 49 + 1.7 × (in−60). Miller (1983): Male 56.2 + 1.41 × (in−60), Female 53.1 + 1.36 × (in−60). Hamwi (1964): Male 48 + 2.7 × (in−60), Female 45.5 + 2.2 × (in−60). All use height in inches above 5 feet (60 inches).
Protein Targets
Maintenance: 0.7g per pound of IBW. Active/40+: 1.0g per pound of IBW. Based on ISSN position stand on protein and ACSM guidelines for older adults. The 30g first-meal recommendation aligns with leucine threshold research for muscle protein synthesis.
Limitations
These formulas were developed on specific populations and may not reflect individual variation in frame size, muscle mass, or bone density. They do not account for body composition — a muscular person may healthily weigh more than their IBW. Use as a reference point, not a prescriptive target. Protein targets are general guidance and should be adjusted for kidney disease or other conditions under medical supervision.
Sources
Devine BJ (1974). Robinson JD et al. (1983). Miller DR et al. (1983). Hamwi GJ (1964). Jäger R et al., ISSN Position Stand on Protein and Exercise (2017).
Educational tool only. Not for diagnostic purposes. Consult a healthcare provider for medical decisions.