Return to the Iron Dungeon

Ideal Body Proportions

Alright folks... here's the complete "Ideal" body proportions table. I'm not sure what the original source is, but I believe it may have been Muscle and Fitness.

Instructions

To use this chart first divide your bodyweight by your height. This will give your weight per inch of height. When this is determined select the figure in the far left column that is closest to yours. Then, follow the figures straight across to learn your ideal proportions. [Cal: This chart is only really appropriate for men as the smallest weight / height ratio doesn't correspond well to the ranges for women.]

Measure yourself every three months.
Check in the mirror to make sure that your muscles are defined.
Also check to make sure your muscles have fullness, depth and pleasing contour.
Build proportionate strength and size.
Train regularly and follow a sensible diet.

Weight / Height	Neck	Biceps	Forearm	Chest	Waist	Hips	Thigh	Calf
1.90	14.00	13.10	10.90	36.40	27.30	32.80	19.70	13.10
1.97	14.25	13.35	11.10	37.15	27.85	33.45	20.05	13.35
2.04	14.50	13.60	11.30	37.90	28.40	34.10	20.40	13.60
2.11	14.75	13.85	11.55	38.60	28.90	34.70	20.80	13.85
2.18	15.00	14.10	11.80	39.30	29.40	35.30	21.20	14.10
2.26	15.30	14.35	12.00	40.00	29.70	35.95	21.60	14.35
2.33	15.60	14.60	12.20	40.70	30.00	36.60	22.00	14.60
2.41	15.85	14.85	12.40	41.40	30.80	37.25	22.35	14.85
2.49	16.10	15.10	12.60	42.10	31.60	37.90	22.70	15.10
2.57	16.40	15.40	12.85	42.80	32.10	38.55	23.10	15.40
2.65	16.70	15.70	13.10	43.50	32.60	39.20	23.50	15.70
2.73	16.95	15.95	13.30	44.25	33.15	39.85	23.90	15.95
2.82	17.20	16.20	13.50	45.00	33.70	40.50	24.30	16.20
2.90	17.50	16.45	13.70	45.70	34.25	41.10	24.65	16.45
2.99	17.80	16.70	13.90	46.40	34.80	41.70	25.00	16.70
3.09	18.05	17.00	14.15	47.20	35.40	42.45	25.45	17.00
3.20	18.30	17.30	14.40	48.00	36.00	43.20	25.90	17.30
3.29	18.55	17.55	14.60	48.70	36.55	43.85	26.30	17.55
3.38	18.80	17.80	14.80	49.40	37.10	44.50	26.70	17.80

Reader's Comments:

Please leave your comments or suggestions below!

2008-04-30

Nilesh

Actually you need to just check the ratios-

Bicep/ Forearm	1.20
Chest/ Waist	1.33
Chest/Hips	1.11
Hips/ Thighs	1.66
Thighs/ Calf	1.50

You can find the variance of your actual ratio to the ideal ratio as a % by the formula: (ideal-actual)/ ideal *100

I found my respective variance as:

Bicep/Forearm	13%
Chest/Waist	9%
Chest/Hips	5%
Hips/Thighs	0%
Thighs/Calf	-6% (negative)

This suggests that I need to improve on my Chest and Biceps. Also since I do more walking exercises, the variance is increasing from Bottom to Top of body suggesting that I need to concentrate on the upper part of my body.

Hope this helps
Nilesh

Thanks Nilesh for sharing this.

2008-04-16

josh

i started lifting about 1 1/2 years ago and i'm 6ft. when i started I weighed 154 at 12% body fat, and after 6 months i gained about ten pounds of muscle but about 8 pounds of fat came with it. i got back down to 156 from around 175. i'm starting to get more serious about lifting and i want to know should i get down in the single digits for body fat before i bulk up or should i do something else? my goal is to get to 180 at 10% body fat.

2008-03-13

rhett

these are based on greco-roman sculpture, that are not in a flexed state-but they are ideal proportions that some will estimate at body fat well below 10%.

2008-03-10

robin

What should i listen to ? because some1 say ALL the measurements are NOT flexed.. and some1 said they are ALL felxed.. which one is the correct one ?

2007-12-29

sloppyjoe74

these are not flexed, bicep is measured arm horizontal and extended, they are quite achievable with hard work and determination, if you measure pumped my arm is 16 inches, but as it should be it only 14, my ratio is 2.45 so i still need to get bigger, chest is also normal not expanded mine is 4 inches different, my chest is still bigger though @ 43, my neck measure 17, forearms 12 extended not flexed, calfes 14.5 relaxed, thigh 21.5 relaxed, hips 38, waist 33, so you can see i need ab work and a little more in other spots but measurements are definately not to be done flexed and right after exercise.

2007-07-21

Where is there a table for women or is it somewhere on this site? These measurements are definetly for men... as for a woman I think the hour glass shape is ideal.... but I wanted to get an overall ideal given my height and weight.

Unfortunately, I haven't found a table for women, but if you do locate one, let me know and I'll post the link here. Thanks!

2007-06-02

SUBHA KHAN

Kindly define the ideal body prop for women

2007-06-01

Jonesy

Hi

I live in the UK and can't quite work out what weight height measurements you're using for the table? I've tried pounds, kgs, stones, inches etc and every permutation. I'd like to use your table of ideal measurements but I'm not gettting anything near the ratio measurement in the left hand column.

The weights are in pounds, sizes in inches. For some people, the range in ratios may not match. If you are off the end, then taking an estimate based on the last row might give you a starting point.

2007-05-05

the measurements are done flexed for sure, its bodybuilding, all measurements are to be done flexed. in case anyone is wondering why their chest isnt big enough but they can bench a ton, this could be because your back isnt big enough

2007-02-16

PIETER

Hi Gerhard, I've been doing strong man for about 4 years now. Won 3 provincial competitions. My strong points are back, chest, shoulders, grip n arms. I'm struggling to gain weight in my legs. It helps me with speed, but events like squat...... nightmare.

What can I do to improve my weight and power in my legs, and still have the speed and endurance???

Thanx
Pieter

2007-01-10

Jeff

Where do I find the relative strength of each muscle group in a well proportioned male. In other words, if I can bench 150#, how much should I be albe to squat, row, curl, military press, etc?

For comparing squat, deadlift and bench, you could have a look at the results from the top powerlifting competitions. For other lifts, I'm not aware of any comparison list.

2006-12-30

McPherson

While this proportion chart is good, some people may be wanting to know the proportions of male models.
A small male model has a 38 inch chest, 13 inch biceps (unflexed), 32 inch waist and is also 6 foot tall.

2006-10-19

Jerry

Regarding source of the chart - that is appeared in Muscle & Fitness magazine does not give much information. Who designed it? What is the basis for it, e.g. Greek ideal body proportions, Muscle & Fitness suggestions, or maybe some guy at home late at night scribbling down ideas for an article?

Seems to me, before adhering to a recommendation, be sure the basis fits your purposes.

A good example in your comments is that it clearly isn't for women. Also, difference between body building and powerlifting.

An "ideal shape" is only ideal as the purpose for which it was designed. Ideally, each person should develop their own vision of what is ideal for them, rather than internalize someone else's vision. Then, work towards your own ideal.

Excellent points, Jerry! Yes, all I am aware of is that it appeared in Muscle & Fitness, so the context from which these ideals are presented is unknown. Just like for the bodyfat measurements, I think these could be considered to provide a goal for limb-to-limb comparisons, rather than absolute sizes (as this has the uncertainties of reference you point out).

2006-09-26

Tide

where is WAIST measured? at the belly button? at the belt line? just under the belly button? just above the hips?

2006-08-31

Justin

The height is in inches but is the weight in pounds or kilograms?

The height is in inches and the weight is in pounds.

2006-05-12

Bill

This chart is indeed from Muscle and Fitness magazine. It was in the May 1987 issue (19 years ago!)

Thanks very much for identifying the source!!

2006-04-11

Alan

Thank you for this chart. I Have been looking for something like this. I am 25 6'2" and 263lbs and it is interesting to see what my ideal proportions should be. I have been doing bodybuilding for some time now and making sure you are completly proportioned is one of the hardest thinkgs to do.

2006-03-01

Sue

This is a reply to the lady that wondered if she should diet and do cardio before weight training? No,no.no! Diets and cardio alone do not work! I have been lifting/bodybuilding for a year...my body fat is down to 22%, I tripled my strength, I have well-defined but NOT bulky muscles, AND I fit into a size-three junior jeans (and I'm 44!). Bodybuilding rocks!

2006-01-28

Jim

Are these measurements done flexed or relaxed? I'm asking because for my biceps for example, it makes a lot of difference. Cheers.

Jim -- As I am not the original author, I cannot be certain. However, it is my undertsanding that most measurements are done cold, ie. relaxed.

2006-01-23

Drew

Hey Dan,
The height is in inches, not feet. So your ration is 2.01.

2006-01-22

dan

hey, ok im 17, in pretty good shape im 145lbs, 6 foot even and im a wrestler so i have a body fat % at 5.5ish, and im doing that weight/height thing..and im comin out with a 24:1 ratio...and ur numbers are below 4..am i doing something wrong? thanks

2006-01-19

charlie

hey i got a ? i started lifting about a year ago and im starting to get real seriuos im 17 weight 220 5'11" and i want to get bigger i just broke my bench record of 280lbs but my chest just doesnt seem to get big u got any suggestions
thanks
charlie

2006-01-03

I realize that your table is for men, however I am interested in getting into some light body building and am considered overweight with a BMI of 29%, should I attempt to lose weight by diet and cardio before I begin lifting, or should I use My excess weight and turn it into muscle. If I do begin immediately will I bulk up to big for a female? or will my weight continue to go down?

2005-12-08

Jack

To 15 230 pounder. Hi man . You already a big boy and will be a enormous man. Just keep on training your , especially higher reps and sets. You bulk naturally so screw bulking , do a combinatiomn be cutting and mini bulking. IE. 6 sets of 10-12 reps. medium weight. Let your muscles burn you will get resuls with time. Take it slow this is a hard way of training. Happy Gimming

2005-12-06

liam

Hi im 18, 10st 2lb height 5'8'. Been goin to the gym weight lifting for bout 6months now, havnt a clue of my mesurements but i have nothiced my body increase in size, but wnat to be bigger, but dont sem 2 be getting any wer. any routine tips?

2005-11-26

hi im looking for a workout plan to build some serius muscle and strength. because of my height(6,8) it takes so long for me to go up in weight because my limbs are so long. im only 15 but i was wondering if you could give me a workout plan that would give me some muscle fast. ive been told that weightlifting is an oldmans sport over and over again. im 230 pounds and if you could give me a plan that would make me 240 or even 245 pounds by the end of the year it would help me alot.

2005-03-19

where do you measure your muscle? do you flex when you measure? my thigh is a good 2 inches bigger around the middle than near my knee.

Good question. I think it would be safe to assume that these are maximal measurements (ie. when "pumped" and at the peak circumferences). Measuring mid-thigh would make more sense. In any case, if you're using this as a baseline for future comparisons, make sure you're measuring at exactly the same place each time.

2005-02-25

This MUST be for men only. Where's the table for women? I'm 5'8" tall, female, and tip the scales at a whopping 124 pounds on a 'fat' day. Body fat percentage is in the high teens. I've got 34" hips and a 33" chest. I powerlift, not body build. Get real.

Very true! Given the weight / height ratio range, it certainly doesn't match well with typical women's ratios as you have pointed out. The intent of the table was primarily directed at giving bodybuilding men an ideal goal to shoot for. I have added a note to be more specific. Thanks.

NOTE: I am out of the country for several months (in India), so comments will be held and only posted infrequently. Thanks!

Leave a comment or suggestion for this page:
Name:
Email:	(Never Shown - Optional, if you want a reply)
Comments:

Ideal Body Proportions

Instructions

Reader's Comments:

Leave a comment or suggestion for this page: