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
Aim for at least 30g of protein in your first meal of the day. This sets your satiety baseline, supports lean mass preservation, and becomes increasingly important after 40.
What this means
What to consider
Medications that may affect your result
Corticosteroids (prednisone, dexamethasone) cause weight gain that moves you away from your ideal body weight. Your IBW itself does not change — it is a height-based reference — but the gap between your current weight and IBW may widen.
Thyroid medications (levothyroxine) can affect metabolism and weight. Hypothyroidism makes it harder to reach IBW; treatment can help normalise weight over time.
Your ideal body weight is a clinical reference point, not a personal target. Discuss realistic goals with your healthcare provider.
About this tool
Formulas
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.