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As a physician and health coach, I share science-backed strategies to help you trade fat for muscle safely, effectively, and efficiently.
Ideal & Adjusted Body Weight Calculator
A clinically grounded starting point — not a goal weight, but a reference physicians use to anchor nutrition and dosing decisions.
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Ideal Body Weight (IBW)
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Devine formula
Adjusted Body Weight
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used when above IBW
Now you’ve got your numbers — don’t skimp on protein.
Protein is what protects your muscle, keeps your metabolism strong, and makes fat loss actually stick — and most women eat far too little. Grab my free physician’s guide to using protein to lose fat, build strength, and stay powerful through menopause.
Get the free protein guide →What this is
Ideal Body Weight (IBW) is a reference value calculated from your height and sex using the Devine formula, the standard physicians have used for decades — originally to size medication doses. Adjusted Body Weight (AdjBW) refines that number for people carrying significant extra weight, because not all of that tissue is metabolically active the way lean mass is. AdjBW adds 40% of the gap between your current weight and IBW back onto IBW.
How to use it
- Pick your units, then your biological sex.
- Enter your height. Add current weight if you want the Adjusted Body Weight too.
- Press Calculate. IBW always shows; AdjBW appears only when your current weight is above IBW.
- Use IBW as a reference anchor — for estimating protein targets, calorie math, and (clinically) medication dosing — not as a number you must hit on the scale.
Limitations & the honest fine print
- It ignores body composition. IBW can’t tell muscle from fat. A strong, lean woman may sit above her “ideal” and be perfectly healthy. We don’t guess, we test — body-composition testing tells the real story.
- It’s height- and sex-based only. Frame size, age, and ethnicity aren’t factored in.
- Devine was built for drug dosing, not as a beauty or fitness target. Treat it as a clinical reference, not a goal.
- Adjusted Body Weight matters most for nutrition and dosing math in people well above IBW; near or below IBW it isn’t used.
- This tool is for education and does not replace individualized medical or nutrition advice.
Medical disclaimer: This calculator is for general educational purposes and is not medical advice, diagnosis, or treatment. Always consult your physician before changing your nutrition, training, or medications — especially if you are on a GLP-1 or other prescription.
Want a plan built on your physiology instead of a formula? Apply for a free consultation.