Return to the Iron Dungeon

Iron Dungeon - Weight Training / Bodybuilding

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 [lbs]/
Height [in]
Neck
[in]
Biceps
[in]
Forearm
[in]
Chest
[in]
Waist
[in]
Hips
[in]
Thigh
[in]
Calf
[in]
1.9014.0013.1010.9036.4027.3032.8019.7013.10
1.9714.2513.3511.1037.1527.8533.4520.0513.35
2.0414.5013.6011.3037.9028.4034.1020.4013.60
2.1114.7513.8511.5538.6028.9034.7020.8013.85
2.1815.0014.1011.8039.3029.4035.3021.2014.10
2.2615.3014.3512.0040.0029.7035.9521.6014.35
2.3315.6014.6012.2040.7030.0036.6022.0014.60
2.4115.8514.8512.4041.4030.8037.2522.3514.85
2.4916.1015.1012.6042.1031.6037.9022.7015.10
2.5716.4015.4012.8542.8032.1038.5523.1015.40
2.6516.7015.7013.1043.5032.6039.2023.5015.70
2.7316.9515.9513.3044.2533.1539.8523.9015.95
2.8217.2016.2013.5045.0033.7040.5024.3016.20
2.9017.5016.4513.7045.7034.2541.1024.6516.45
2.9917.8016.7013.9046.4034.8041.7025.0016.70
3.0918.0517.0014.1547.2035.4042.4525.4517.00
3.2018.3017.3014.4048.0036.0043.2025.9017.30
3.2918.5517.5514.6048.7036.5543.8526.3017.55
3.3818.8017.8014.8049.4037.1044.5026.7017.80

 


Reader's Comments:

Please leave your comments or suggestions below!
2014-11-06wil
 What are the units of your Weight / Height ratio?

Ex: 75kg / 185cm = 0.4

Thanks
 I believe the units are supposed to be Weight in pounds and Height in inches. I have now updated the chart titles to reflect this. Thanks.
2014-04-06Madhur
 i am 5'11'' tall and my weight is 62 kg., chest 37" what i do for perfect body?
2013-01-04Pablo
 Diego, I'd find it surprising if you're actually dead-on on all measurements except hips and thighs, especially if you've got the waist one right.

Maybe you're just big boned man, but if you have basic things like chest, arms, and waist down, I wouldn't worry about things you can't change.

All the best,
2013-01-01Mi
 Gotta shrink my waist and grow my biceps lol...according to this!
2012-12-23Diego
 I've tried so hard with these measurements but I'm always off on hips and thighs! As much as I work out they're always two inches bigger than the ideal measurements from this chart. :/ any help?
2012-11-28rishabh
 Dis chart is pretty good. I m 5"9 n my weight is 73 kgs. My chest is 43 n my biceps r 14.5. According to dis chart I need to workout on my biceps.
2012-06-01Quite happy
 You're absolutely right...if you concentrate on, say, adding mass to your biceps then you're gonna get heavier and move down the chart, therefore needing even bigger biceps! Likewise, if you try to shed off fat then you'll probably move up the chart and bam, now you need an even smaller waist.

That's why - since we can't change change our height - we should FIRSTidentify a weight goal with which we are comfortable (happy, not grossed out, whatever) and THEN get to work on the numbers.

Having said that, the Greek proportions vary from statue to statue, the same way male models have different looks (heck, the same guy can look very different from one shoot to the next), the same way in which athletes for different sports have totally different bodies. SO, choose a look that suits you and attainable and go get it, just keep in mind that you can't look magazine perfect all the time in every single angle.

We all more or less have a certain look trhat fits our height, face, and age. As long as we're realistic about our potential, it shouldn't be absolutely impossible to get real close to the proportions the chart proposes. I know I stopped trying to get bigger biceps because I simply don't want them that big, why? Because I say so! The chart is a tool, a guide. But ultimately YOU decide.
2012-05-30David
 A warning thought of an iterative approach?

If I do the weight/height calculation, look up the ideal numbers on the table annd shoot for these stats, working on my worst stats with priority, there's a chance that I'll get bigger biceps, the calves etc, but then I've also lost weight at the same time to counter the waist stat.

Re-do the figures, (ie weight/height) jump up the table and all of a sudden - I'd be too stacked?

Best to get the bodyfat right first, hit your waist target and then progress to work on the other stats....

Best of luck everyone!
2012-05-30David
 A picture would speak a thousand comments. I understand this is a great set of numbers and I've heard of some of these ratios, but if you're going to put in some effort, be nice to get some kinda image of what we are aiming for.....?
2012-04-26Jotys
 Thanks for this chart it's really great but just wondering about biceps measurement it is measured biceps relaxed or pumped ?
2012-02-17joncrose
 Thank you for this chart. I Have been looking for something like this. 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.
Thanks
2012-02-17joncrose
 Just want to say real quick that Arnold didn't measure up like this according to his height to weight ratio, but it's been said that he had some of the greatest proportions in bodybuilding history. So i dont know what to think.
2011-09-15Laeo
 Woa, I am freakishly close to all the ideal measurements. I'm 5'9 at 151 lbs and fit in perfectly with almost everything in row 2.18. I'm about an inch away from my ideal chest measurement. I just recently started bodybuilding last year and believe that people should follow the golden ratio of 1.61ish instead of trying to gain a blocky physique that leads to over-gaining. Being heavy is not as attractive as most people believe.
2011-06-25Eric
 Wow I pretty much fit the 2.11 to a tee at 68.5 inches tall and 145 pounds. My arms are a little on the smaller size 13.0 inch biceps / 10.75 triceps but my chest 39.5 inches, theighs 21 and calves 14.0 are a little big. Probably because I do a lot of running / biking and don't really focus on arms. When I do upper body I mainly just focus on the MAJOR muscle groups (push ups, pull ups, bench press, etc) That must be why my chest is on the larger end and arms on the smaller. My build is very small my wist is just 6.0 inches. have a small frame.
2011-06-23Oskar
 I fit in scaringly well at 5'8" 143 pounds. (2.10). All mesurements are within a 1/4 inch except for hip and waist. Have a 1" slimer waist and 2" slimmer hip. I still have well developed glutes, when in profile my butt and hamstings look huge.

I have thin bones, 6.3" wrists and 7.5" ankles, so I look "semi-trained" in a mirror. But I shrink when I enter the gym, the illusion breaks when someone with a bigger frame is present.. sooo very thin. Its very hard to gain muscle with a small frame like mine. I only gain 7-8 pounds/year.
2011-06-23me
 Well it's been over 6 months since my last post and every micro-inch is getting harder and harder to obtain/lose.

I did manage to lose an extra inch off the waist...I'm now at 29.2, and will keep working to get to a flat 29.

I stopped worrying about the half inch I'm missing from my biceps because I decided I simply didn't want my arms to get any bigger. Hey, this chart is a damn good guide but how you want to look is ultimately YOUR choice.

So there, I'll keep striving to lose body fat, by eating right and swimming my butt off. It CAN be done.

My 2c, always keep in mind that how you look is up to you, and decide how far you want to go to achieve those goals. I, for one, am not willing to give up wine or scotch to lose that 0.2 inch off my waist, but I AM willing to put an extra couple hours at the gym to compensate.

Best of luck,
2011-03-24 
 Just want to say real quick that Arnold didn't measure up like this according to his height to weight ratio, but it's been said that he had some of the greatest proportions in bodybuilding history. So i dont know what to think.
2011-02-27Beastoe
 This is great but as someone said below, it only really matters about the ratio. I mean I'm bang on the 2.18 row but im 170lbs and 5 ft 10, that puts me at 2.47. However, if ive got the ratios right i look good anyway.
2010-11-30me
 I think this graph is pretty accurate. And pretty demanding, too!

I've noticed that a lot of people are fairly close to these proportions, but "fairly close" is not there, and that's where the tough gets going. Whether you're losing weight or trying to gain a few pounds, with some effort you can get to within an inch of most measurements, but losing that final inch at the waist, or making that calf or forearm fill out...that's where it gets really difficult.

At least in my experience, that has been the case. I think I was practically there maybe three years ago, and then after some time I looked back and still I was "practically" there, but not quite there. So I decided to get serious about my nutrition, and about my workout week. It's been almost 6 months of extra-seriousness and I'm a lot closer (to within half an inch) but still not REALLY there (mainly because I gained some mass, which made me move down a row...) However, it's been very encouraging to move a bit closer, and very motivating to have this chart as a goal, it just keeps your feet on the ground and makes you work harder.

Hope to be really and actually there within the next 6 months and report back to you all.

All the best, and keep training.
2010-11-22Pronoy
 hey guys i m 5 feet 7 inches tall
my biceps=13.5inches my chest=39inches weight=65kgs
i get confused
whenever i look into a mirror i cannot figure out if my chest n biceps are not in proportion 2 my height.....
2010-09-02Omar
 According to this table, my other parts proportional or to be developable but my calf about 2" thick... My body fat is 13.5% ... Do you think with regular egzerzises (squat, deadlift) if I reduce body fat below 10% , does my calf get thin 2" ; or should I do special workout for calf....
2010-07-07Arsim
 Can you show a table with centimetres cause i cant understan this one!
 For centimeters, multiply the values by 2.54
2010-04-28dalia
 where can i find a table for bodybuilding WOMEN?
2010-04-12Chiswald
 just lift right and have proper post work out meals
 
2010-03-13izn
 well currently tryin to figure out that what are units for weight & height
like should weight be taken in pounds or kgs & height in inches or metre
so aftr that i can go ahead with this weight /height chart
2010-01-01Michael
 Where to measure??

Chest at nipple line?? Waist at Belly button?? Hips at greater trocanter accross pubic bone??? Just want to measure the right spots
2009-11-28joseph
 Perhaps you guys can help me with something. I am currently 5'10" and 230 pounds (down from 275 last year) so, clearly, I still have a lot of work to do. The problem I am having is that my lower body is far better developed than my upper body. For example,my calves are 17" unflexed while my biceps are only 14" unflexed. As a result I have no idea how to put together a workout for myself. Any suggestions on where to begin? Should I ust stick to cardio for now?
2009-09-08mkx
 This chart was taken from Greek ideal body proportions and knowing the source I can say that Biceps and Forearm measured FLEXED, all other unflexed!!!
But science studies shown that best looking proportions for man is Chest:Waist:Hips = 100:80:100, not 100:75:90 as it is here (nobody from female/male raters said that 100:75:90 is good), and the best body mass index = 0.19-0.22. See more: PubMed: Visual perception of male body attractiveness.
 Thank you very much for finding that study -- it looks like it may have contributed to the source of the above data. The linked article is well researched.
2009-08-23crspark
 i wouldnt say this is an ideal body proportions for a professional body builder... the last weight/height had a a very high body fat percentage... for a person of average height 70 inches it would be a body fat percentage of 16%... where most contest body builders are under 5% body fat percentage... how ever if one were achieve this stats they r still in very good shape :)
2009-08-20mario
 hey man..thanx so much for the chart...!!
Eventhough i was already aware that my quads are a lil bit below the ideal size ...this helped me find out just how much.... something around 2 inches.... i guess that's not 2 bad... now.. i only do bodyweight trainning, so my question is..can i achieve quads growth only with BW excercises? or should i go to the gym to work my legs?
cheers
2009-08-16gar
 surely chest and waist size depend a lot on bone structure meaning many people cant ever get the "Ideal" body proportions
2009-08-01milen
 hey guys, i love the table and i am experienced bodybuilder. this table will work for guys pretty much at any height, as long as they don't do steroids!!!then you grow much bigger!!!
i will answer to more of you so listen!
if you are average 5'9"-5'10" guy, then naturally with all the supplements you wish to take and after several years of training don't expect to get over 200 lb, CONSIDERING YOU ARE LEAN, <10%BF = HAVING WELL DEFINED SIX PACK.
about the strength. at the above size, if you did everything naturally, you should:
bench 2x bodyweight, squat 3x bodyweight, deadlift 3x bodyweight , of course 10-20% less is perfeectly fine. if you are nowhere near that, then you havent reached your potential and maybe you carry too much dead weight i.e. FAT.
but the chart is excellent since it gives sizes for all bodyparts.
by the way all u need to follow are several measurements and the rest will follow suit:
1. Chest Size
2. Waist Size
3. Chest/Waist Ratio
4. Approximately Biceps=Neck=Calf, Generally the more advanced you are the more biceps will grow bigger and the calves generally don't grow as big. Keep the neck in check, this is easy since we are talking about 10% Body Fat or less which is associated with smaller neck. I would not even train neck ever, traps and deadlifts are enough to have a tight neck!
The table is good but in my opinion, the numbers for biceps can be and should be at least 1-1.5 inches higher, but the rest seems very well proportioned, Cudos for the author
Milen
2009-06-29kha
 hello everyone. i was wondering what the size for shoulder should be then...with all of these proportion.
thank you
2009-05-31MIKE
 I actually have a stupid comment .Are these sizes of each particular body part irrelevant Iis it not true that the weight to height ratio would be the most important ,for instance a man with 2.11 will look much more proportional than one with 3.38.May be not?
2009-02-17ecto
 if these measurments are for bodybuilding they dont seem to be very big, but i guess thats ok.
2009-02-14diane
 please post a chart for very small women i am only 4 feet 11 inches
2008-12-18DR. PETERRSON
 I have been searching all over my house for this chart. This came out 16 or 17 years ago in M&F accompanying an article by Larry Scott about Bodybuilding Proportions. The general rule of thumb is that calves and biceps are equal measure and neck is one inch larger.

Thank You so much for printing this here !!!
2008-12-18DR. PETERRSON
 I have been searching all over my house for this chart. This came out 16 or 17 years ago in M&F accompanying an article by Larry Scott about Bodybuilding Proportions. The general rule of thumb is that calves and biceps are equal measure and neck is one inch larger.

Thank You so much for printing this here !!!
2008-07-10Josh
 Hey im 16, 9 stone 7lbs, been training for nearly a year, ive noticed some major improvement, although being typical lad i wanna look better, i have a six pack but i would like to have an 8 pack (Wouldnt everyone). so my question is would toning or bulking up my abs going to show the last to quicker?
thanks.
on a foot note i heard cardio eats away at muscles which is a bit worrying.. is it true?
thankyou
2008-06-12Erik
 I read all the posts and didn't see anything that directly addressed this; how do you build bigger biceps? As it is I weight lift every other day, and most of the time I do 3 sets of 15 standing curls with 70lb (35/hand), then 3 sets of 5 seated curls with my elbows on my knees at 50lb per hand. I am careful to lift the weights quickly and bring them down slowly. I currently have 12.5" biceps unflexed, 14.25" flexed.
2008-04-30Nilesh
 Actually you need to just check the ratios-
Bicep/ Forearm1.20
Chest/ Waist1.33
Chest/Hips1.11
Hips/ Thighs1.66
Thighs/ Calf1.50

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/Forearm13%
Chest/Waist9%
Chest/Hips5%
Hips/Thighs0%
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.
2008-04-16josh
 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.
2008-03-13rhett
 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%.
2008-03-10robin
 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 ?
2007-12-29sloppyjoe74
 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.
2007-07-21D
 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!
2007-06-02SUBHA KHAN
 Kindly define the ideal body prop for women
2007-06-01Jonesy
 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
2007-02-16PIETER
 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

 


Leave a comment or suggestion for this page:

(Never Shown - Optional)