Tag: Tools
Body Recomposition Calculator
Body recomposition (body recomp) is the process of building muscle while losing fat. For many people, body recomp is the holy grail of training and nutrition, providing an alternative to the more traditional bulking and cutting cycles favored by many bodybuilders.
Most body recomp programs involve eating more on training days to fuel training and muscle growth but eating less on rest days to facilitate fat loss. This can be a tricky balance to achieve, which is why so many people experience less than stellar results during recomps.
After all, you need to know how much of which foods you should eat and when which usually involves a whole lot of number crunching.
Our body recomposition calculator is designed to take the guesswork out of eating for body recomp and does all the math for you.
Body Recomposition Calculator
Please fill out the form correctly
Male Female
Height
Exercise: Complete a minimum of 3 workout training sessions each week, each 30 Minutes per session.
Calculate
Result:
Training Days
calculated Calories Per Meal
Rest Days
calculated Calories Per Meal
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Read also: Body Recomposition – How to Lose Fat and Gain Muscle
What is The Body Recomposition Calculator?
The Body Recomposition Calculator is designed to determine how much you need to eat to build muscle while losing fat. It produces two sets of dietary targets – one for training days and one for rest days – so you can achieve your body recomp goals quicker and easier.
Hitting these targets will provide you with the energy and nutrients you need to train, recover, and build muscle without accumulating excess body fat.
It is customizable, so you can select things like meal frequency and primary training goal, choosing between gaining more muscle while slowly losing fat or losing more fat while gaining less muscle.
You can also modify the calculator according to your body fat percentage (if you know it) and your preference for high or very high protein intake. There is also an option to select plant-based proteins.
In short, it provides all the data you need to build muscle while losing fat.
How to Use the Body Recomposition Calculator
Our body recomposition calculator is very straightforward to use. Follow these step-by-step instructions to determine your calorie and macro intakes for training and rest days.
Select your units, choosing between imperial (pounds, feet, and inches) or metric (kilograms and centimeters).
Select your gender, choosing between male and female.
Enter your age, weight, and height.
Pick your formula, choosing between normal or lean mass, for which you’ll also need to enter your current body fat percentage.
Enter your additional weekly calorie expenditure, e.g., more than 3 x 30 minutes of strength training per week, which is the baseline for this calculator.
Select your body recomposition goal, choosing between more fat loss, more muscle gain, or equal fat loss and muscle gain.
Select your meal frequency, choosing between two to five meals per day. Alternatively, hit “all” to see your results for an entire day instead of meal by meal.
Select your protein intake, choosing from plant-based, high, and maximum.
Hit “calculate” and then read off your results.
How Does the Body Recomposition Calculator Work?
While our body recomposition calculator is very straightforward to operate, it uses a lot of hidden moving parts to determine how much you need to eat to lose fat and build muscle.
These are the steps and formulae behind the body recomposition calculator:
Calculate your BMR using the Mifflin St Jeor equation.
Multiply BMR by 1.2 to determine your maintenance calories.
Estimate your body fat percentage using the Mcardle-Katch body fat formula.
Adjust calories on training days based on goals (+20% for more muscle gain, +10% for more fat loss).
Adjust calories on rest days based on goals (-5% for more muscle gain, -15% for more fat loss).
Calculate protein intake at 0.95 grams per pound/2 grams per kilogram of body weight.
Calculate fat intake at 30% of daily calories.
Calculate carbohydrate intake as the remainder of calories.
Thankfully, you don’t need to do all this math as we’ve built each of these stages into our body recomposition calculator. You’re welcome!
Interpreting Your Results
Once you have entered all the required information and hit the calculate button, you’ll receive the following results:
Training Days:
These results represent how much you should eat on the days that you work out. They include a slight calorie surplus to fuel your workouts and promote recovery and muscle growth.
Calories per meal – this is how many calories each meal should contain. Calories are distributed evenly across however many meals you selected. If you selected “all,” calories are for the entire day.
Carbohydrate, protein, and fat – this is how much of each macronutrient group your meals should contain, presented in both grams and as a percentage.
Rest Days:
These results represent how much you should eat on rest days. They include a slight calorie deficit to facilitate fat loss and reflect that you’ll be less active.
Calories per meal – this is how many calories each meal should contain. Calories are distributed evenly across the number of meals you selected. If you selected “all,” calories are for the entire day.
Carbohydrate, protein, and fat – this is how much of each macro your meals should contain, presented in both grams and as a percentage.
If you are unhappy with your results, go back and make changes to things like meal frequency, formula, and protein type. This will fine-tune your results to ensure that you make the best possible progress during your body recomp.
Strategies for Maximizing Your Progress
Knowledge, they say, is power. However, that’s only true if you put that knowledge into practice. After using our body recomposition calculator, you’ll know precisely how much and what you should eat to lose fat and build muscle simultaneously. However, you also need to use this information correctly, otherwise it’s just empty words.
Use the following strategies to help you maximize your body recomp progress:
Create a Consistent Workout Routine
Consistency is the cornerstone of any successful body recomposition plan. You need to work out regularly and frequently to achieve good results. Strength training (lifting weights) is crucial for building muscle while losing fat, and the calculator is based on a baseline of three 30-minute strength training workouts per week.
You can work out with freeweights, machines, kettlebells, or your own body weight. However, whatever you choose to do, make sure you can stick to your program religiously. Missing workouts will hurt your progress.
You can design your own program or choose one of the hundreds of workouts in our archives.
Cardio can also help you lose fat, but you should avoid doing too much. Excess cardio can make it harder to gain/retain muscle.
Short, high-intensity interval training workouts are probably your best option. However, if you stick to the nutritional guidelines generated by the calculator, you should be able to lose fat without doing lots of additional cardio.
Track Your Calories and Macros
While you can guess your way to a successful bulk, body recomposition requires a much more precise approach to nutrition. Using our calculator means you know how many calories and macros you need to eat to lose fat while building muscle. So, make sure you align your meals to these targets.
Doing this means you’ll need to track both your calories and macros. You can do this with pen and paper, but using an online food-tracking platform or an app is much easier.
You’ll also need to plan your meals in advance to ensure you consume the right amount of calories, protein, carbs, and fat each day.
While this is time-consuming initially, it gets easier the longer you do it. Once you’ve calculated the values for a meal, you can save it and make it again without having to do all that adding and subtracting. After a week or so, you should have a good menu of meals tracked, and you won’t need to calculate calories and macros for them again.
Monitor Your Progress and Adjust Accordingly
Your body recomposition results are based on your nutritional requirements right now. In a few weeks, when your muscle mass and body fat percentage have changed, your dietary needs will have changed too.
So, to avoid progress plateaus, make sure you monitor your progress and adjust your food intake accordingly. For example, if you lose body weight, your total daily calorie requirements will decrease slightly.
You can also use these progress checks to ensure everything is going in the right direction. For example, suppose you are not noticeably losing fat. In that case, you may need to subtract an additional 100-200 calories from your daily intake.
Get Plenty of Sleep
Believe it or not, the amount of sleep you get per night can have a significant impact on your body composition results. Too little sleep inhibits fat burning, can interfere with workout recovery and muscle building, and rob you of the motivation and willpower you’ll need to train and eat consistently.
Most people need seven to nine hours of sleep per night. That’s EVERY night, and not just at weekends.
Sleeping enough ensures your body gets the time it needs to maximize muscle growth and burn fat.
Read more about how sleep influences fat loss and muscle building here.
Supplement Wisely
While you can build muscle and lose fat without supplements, a few well-chosen products may help things go more smoothly. Good options worth considering include:
Pre-workout – for an instant energy boost and longer, more intense workouts.
Protein powder – to make getting enough protein easier.
Creatine – a proven muscle-builder, energizer, and muscle cell volumizer.
Amino acids – to preserve muscle mass and promote recovery and muscle building.
Multivitamins and multiminerals – to make sure all your micronutrient bases are covered.
Fat burners – to accelerate fat loss and control your appetite.
Be Patient
If you want to gain muscle or lose fat fast, you should follow a bulking or cutting program. Focusing on just one aspect of body recomposition at a time usually produces quicker results.
However, after a bulk, you’ll invariably need to do a cut to lose the body fat you’ve accumulated. Similarly, you’ll probably need to do a bulk to rebuild any lost muscle after a cut.
Concurrent body recomposition is slower than bulking or cutting, but that’s the price you’ve got to pay if you want to lose fat and gain muscle simultaneously. So, settle into the long haul as your body slowly becomes lean AND muscular. Your patience will be rewarded!
Body Recomposition Calculator FAQ
1. How accurate is the body recomposition calculator?
Our body recomposition calculator estimates your total daily energy expenditure, creates a slight calorie surplus for training days and a calorie deficit on rest days, and then determines your macros based on the best percentages for body recomp.
It does this using accepted formulae for these purposes.
Like all such formulae, this is an estimation of what you need to eat to lose fat and gain muscle and is not 100% accurate.
Because of this, you should monitor your progress and fine-tune your nutritional intake based on your results. For example, consume more calories on training days if you aren’t building muscle and fewer calories on rest days if you aren’t losing fat.
2. What should I eat for my body recomposition meals?
There is no set diet for body recomposition, so you are free to plan your own meals. So long as whatever you eat fits your calorie and macro targets, you should make progress. This is called flexible dieting, or If It Fits Your Macros (IIFYM).
That said, you may make better progress if you eat mostly clean or natural foods. These tend to be the most filling, so you won’t feel hungry and tempted to break your diet.
Clean foods are also high in health-boosting micronutrients.
3. Am I allowed cheat meals while doing a body recomp?
Cheat meals provide you with a break from your diet. They usually involve eating foods you otherwise avoid during a restrictive eating plan. This can be psychologically rewarding and gives you something to look forward to.
However, too many cheat meals can sabotage your diet and put the brakes on your progress. Every time you miss your macro and calorie targets, the longer it’ll take to reach your body recomp goals.
So, enjoy cheat meals if you wish, but make sure you practice self-control to avoid doing more harm than good. Remember, too, that nothing tastes as good as being lean and muscular!
Use these strategies to stop cheat meals from ruining your progress.
4. What is the best workout for a body recomposition?
The aim of body recomposition is to build muscle while losing fat. As such, you need to do workouts that promote hypertrophy or muscle growth. Invariably, this means lifting weights and following a bodybuilding-style training program.
However, you’ll probably get the best results from a low to moderate-volume training program, as you won’t have the large calorie surplus normally need for a high-volume plan.
3-4 one-hour workouts per week should be sufficient for most people. Build your workouts around compound exercises like squats, deadlifts, bench presses, bent-over rows, pull-ups, and military presses. These exercises generally provide the best bang for your buck.
In terms of splits, sets, rep range, etc., whatever you want to use will work fine, providing you train with sufficient intensity and consistency. Create a program you can stick to.
Read more about what makes an effective training program here.
5. How long does a body recomp take?
You should begin to see progress in 4-8 weeks of starting your body recomp. However, the length of your body recomposition depends on how much fat you want to lose and how much muscle you want to build. For example, if you are very overweight or need to develop a lot of muscle, you could be body recomp-ing for many months or even a year or more.
While your progress will probably be slower than you want, take comfort in knowing that body recomp is a one-way journey, and you won’t have to follow it with a bulk or cutting phase.
Body Recomposition – Wrapping Up
Losing fat while building muscle cab be challenging, but, contrary to popular opinion, is not impossible. Bodybuilders and athletes have been doing it for centuries.
The trick to a successful body recomp is creating a small calorie surplus on training days and a calorie deficit on rest days. This will allow you to build muscle and lose fat simultaneously.
Take the guesswork out of creating a body recomposition diet with this handy calculator. Plug in your details and then consistently hit the calorie and macro targets.
While you won’t lose fat or build muscle quickly, you will make slow, reliable, steady progress toward your body composition goals.
Navy Physical Readiness Test (PRT) Calculator
Sailors in the US Navy are expected to have a decent level of all-around fitness. Life onboard ship often involves many hours of strenuous physical work. The ships themselves can be vast and multileveled, and sailors must be fit enough to get from one part of the vessel to the other in a timely manner.
Add the pressure of performing duties in a combat situation, and fitness becomes even more important.
Many of the systems onboard a ship are mechanized, but those systems are operated by humans. The sailors must stay at their post and work effectively and diligently for many hours without a break. Fitness, endurance, strength, and resilience are all critical.
The Navy uses the Physical Readiness Test or PRT to determine if sailors are fit for duty.
Navy PRT Calculator
Result:
Your PRT Score: 45
Your Performance Level: 45
Activity
Your result
Level
Forearm planks
283
283
Push ups
283
283
Run time
283
283
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What is The Navy PRT Calculator?
The Navy Physical Readiness Test (Navy PRT) is a series of fitness tests that members of the US Navy must pass. It is typically conducted once a year, and sailors are required to reach the minimum standards for their gender and age group. Those who don’t come up to scratch will be remanded to remedial PT and face being discharged if they do not reach the required standard when reassessed.
While any sailor can pass the Navy PFT by hitting the minimum levels, participants are encouraged to beat those standards, especially if they want to be considered as a candidate for promotion.
The Navy PFT comprises three stages:
1. Forearm Plank
The Navy outlined grading criteria for the plank and rowing exercises in the Physical Readiness Test. (U.S. Navy)
In previous versions of the Navy PRT, core strength and abdominal endurance were tested with crunches and sit-ups. These exercises have recently been replaced with forearm planks, which are deemed to be much more functional and relevant to the modern Navy. Planks are also considered safer than crunches and sit-ups.
Core strength is critical for the safe lifting and carrying of heavy equipment and should help lower the risk of lumbar spine injuries, which are common among serving Navy personnel.
For this test, participants must hold a forearm plank for as long as possible. To pass this test, sailors must perform the plank correctly, and poor form is unacceptable.
To perform a plank to Navy PT standards:
Lie on the floor and rest on your forearms so that your elbows are below your shoulders and your forearms are parallel. Elbows must be bent to 90 degrees.
Position your feet so they are no more than hip-width apart.
Raise your hips so your body is straight. Look down at the floor so your neck is neutral.
You can perform your plank on a mat, but your arms and feet must be on it, not just your upper body or feet.
Hold this position for as long as possible, but do not hold your breath.
2. Push-ups in Two Minutes
Push-ups develop and test upper body strength and endurance. They mostly work the chest, arms, and shoulders. However, they also involve the core and, to a lesser degree, the legs. For the Navy PRT, participants must complete as many push-ups as possible in two minutes.
Sailors must perform their push-ups using strict form:
Adopt the high plank position with arms, legs, and body straight. Hands should be roughly shoulder-width apart.
Bend your arms and lower your chest to within an inch of the floor. Your body must remain straight and move as a single unit. Arms are generally kept close to the body.
Extend your arms fully and repeat.
You can rest with your arms straight, but the test is over if you lie on the floor.
Perform as many reps as possible in two minutes.
3. Cardio Test
The Navy PRT assesses cardio fitness in one of several ways. Depending on the space and facilities available, sailors are expected to complete one of the following:
5-mile run
500-yard swim
400-meter swim
2-kilometer row
While the run is the preferable and most common cardio test for the PRT, the other assessments may be used if appropriate, e.g., rowing while deployed at sea.
How to Use the Navy PRT Calculator
The Navy Physical Readiness Test (PRT) calculator is very straightforward to use. Just follow these step-by-step instructions to see how your fitness compares to sailors in your age bracket.
Select your gender, choosing between male or female.
Enter your age in years.
Hold a plank for as long as possible, and then enter your result in minutes and seconds.
Perform as many strict push-ups as possible in two minutes and then enter your results.
Choose and perform your cardio test, choosing between running, swimming, and rowing, and then enter your time.
Hit “Calculate.”
Interpreting your Results
The Navy Physical Readiness Test (PRT) calculator compares your performance in the three assessments to the standard tables for your age and gender. Younger participants are expected to perform better than older participants, and the standards for women are lower than those for men.
Each discipline has a maximum score of 100, and the highest total score for the Navy PRT is 300. Pass scores depend on age and gender.
After entering your results, you will receive the following:
Your PRT Score
Your performance level
Your forearm plank result and level
Your push-up result and level
Your cardio result and level
To pass out of basic training, a sailor must achieve an overall category of “good (low),” meaning their average across the three tests must be 60 points or greater.
However, after basic training, sailors only need to reach the “satisfactory (medium)” category or above to pass their annual PRT, so they need an average score of at least 50.
Scores below 50 put you into the probationary category, meaning you must improve your performance in your next test. You may also face disciplinary proceedings or even be discharged from the Navy if you fail to meet the required standard.
Category
Level
Points
Outstanding
High
100
Outstanding
Medium
95
Outstanding
Low
90
Excellent
High
85
Excellent
Medium
80
Excellent
Low
75
Good
High
70
Good
Medium
65
Good
Low
60
Satisfactory
High
55
Satisfactory
Medium
50
Probationary
45
How to Improve Your Navy PRT Score
Do you want to improve your Navy PRT score? These are the strategies you should use!
Forearm Planks
Forearm planks develop and test core strength and endurance. Core is the collective term for the muscles that comprise your midsection, including the rectus abdominis, obliques, and transverse abdominis.
The best way to get better at planks is to do plenty of planking. Start doing planks 2-3 times a week, working on gradually increasing the length of time you spend doing them.
For example:
Week 1 – three sets of 30 seconds
Week 2 – three sets of 40 seconds
Week 3 – three sets of 50 seconds
Week 4 – three sets of 60 seconds
Week 5 – four sets of 60 seconds
Week 6 – four sets of 65 seconds
Week 7 – four sets of 70 seconds, etc.
You can also more challenging types of plank to overload and develop your muscles while adding variety to your workouts. Good options include:
Push-Ups
Arguably the best way to get better at push-ups is to do lots of push-ups. While that might sound confusing or even impossible, it’s not. Push-ups are a skill, and the more proficient you are, the more reps you’ll be able to do in less time. Achieving this requires practice.
Grease the groove, known as GTG for short, involves doing lots of submaximal sets of push-ups spread throughout your day. While none of these sets are too taxing, they help you a) perfect your technique and b) develop the neural pathways that allow you to engage your muscles as effectively as possible.
The result? You could double your push-up max in as little as 30 days!
To do GTG push-ups, simply pump out lots of sets of your current single-set maximum. So, if you can currently do 20 reps in one go, do just 10 reps at a time. Make sure each rep is clean and performed with complete control. Take pride in how perfectly you do your push-ups!
Try accumulating up to ten sets per day, each separated by an hour or so. Do this 5 to 6 days a week for a month, and you’ll CRUSH the Navy PRT push-up standard.
Other ways to increase your push-up numbers include:
All these exercises are more challenging than conventional push-ups, so when you do the regular version, they should feel much easier than usual.
Cardio
Passing the Navy PRT cardio assessment requires an above-average level of aerobic fitness. The best way to develop this fitness is to do plenty of the cardio activity that you will be assessed on.
So, if you are going to run 1.5 miles, you need to do frequent running workouts. But, if you are going to be assessed via swimming or rowing, then those are the activities you should focus on.
Regardless of the cardio modality, you should include the following types of training in your workouts:
Over-distance training – build up to doing at least 50% more than the test distance. So, if you are going to do the 1.5-mile run test, make sure you can run at least 2.25 miles fairly comfortably. Similarly, suppose you are doing the two-kilometer row test. In that case, you should have no problem rowing three kilometers, albeit at a reduced speed.
Speed intervals – this workout involves going faster than your expected test pace. Break the assessment distance down into 3-4 sets and do each one more quickly than your usual speed. Rest for 2-3 minutes and repeat. This will get you used to working at a higher level of intensity and will make the pace on test day feel more manageable.
Time trials – a time trial is a mock race and should help get you used to the demands of your Navy PRT cardio assessment. You should know in advance whether you are being assessed by running, rowing, or swimming. Practice that discipline over the test distance, working on gradually decreasing your time.
Do each of these workouts once per week on non-consecutive days.
Navy PRT Calculator FAQ
1. What is the best way to warm up for the Navy PRT?
Warming up before your Navy PRT will ensure that you can perform at your best while reducing your risk of injury.
To warm up for the Navy PRT:
Go for an easy 5 to 10-minute jog
Do some dynamic mobility and flexibility exercises for your main muscles and joints
Do a couple of sub-maximal sets of push-ups and planks for practice
Do a few short bouts of fast running, rowing, or swimming, e.g., 30 to 60-seconds
You should now feel warm-up and ready to kick butt during your Navy PRT.
2. How often should I do the Navy PRT?
The Navy PRT is typically administered annually, but there is no reason you can’t do it more often if you wish. However, your score won’t improve much if you do the test too often, so limit yourself to performing the PRT once every 1-3 months. Doing the PRT more frequently than this could lead to overtraining, probably making your scores worse instead of better.
3. Can I do the 1.5-mile run on a treadmill?
Sailors based on land usually do the 1.5-mile test on the roads on and around their base. However, when deployed at sea, they may use a treadmill instead. Ideally, you should train using use the modality on which you will be tested. So, if you know your next PRT will happen while you are on ship, you should practice on a treadmill. That way, you’ll be as prepared as possible for the test.
However, if you are only doing the Navy PRT for your own interest, i.e., you are not a serving sailor, there is nothing wrong with using a treadmill if that’s what you prefer it.
4. Are there any other fitness tests that Navy personnel have to pass?
In addition to passing the Navy PRT, sailors must also be below a specific body fat percentage to be considered fit for duty:
Age 18 to 21 – 22% for males, 33% for females
Age 22 to 29 – 23% for males, 34% for females
Age 30 to 39 – 24% for males, 35% for females
Age over 40 – 26% for males, 36% for females
You can read more about the US Navy Body Fat Calculator in this article.
Navy PRT Calculator – Wrapping Up
The Navy Physical Requirement Test (PRT) is the basic fitness assessment of the United States Navy. All sailors are expected to pass it at least once per year, and performance standards are adjusted according to age and gender.
The PRT assesses upper body and core strength and cardiovascular fitness. However, it’s not as comprehensive or demanding as some other military fitness tests. Still, the Navy life tends to be less strenuous than, say, the Army, whose biannual fitness tests are a little more demanding.
Take the PRT to see how your fitness stacks up against the sailors of the US Navy.
Rep Range Calculator
Do you want to optimize your workouts and get the best results? We’ve got the perfect tool for you! Our Rep Range Calculator, developed with the help of our certified fitness expert team, will help you find the perfect rep ranges and weights for your specific training goals. This simple yet effective calculator can be…
Average Ankle Size For Men and Women
If you asked someone to make the list of the most glamorous body parts, ankles would indeed feature at the bottom; it is if that person doesn’t forget about the ankles altogether. Although usually forgotten, ankles are one of the most crucial body parts.
Ankles play a crucial role in standing, walking, or running by allowing up-and-down foot movement. Ankles also play a crucial role in fashion; they can make or break an outfit. Whether you’re in the market for ankle-length pants or ankle boots, knowing the average ankle size for men and women and how you stack up against it can help you make the right buying decision. Knowing your ankle circumference is also a must for buying accessories like anklets.
Ask your friend about their most unaesthetic body part, and they’ll probably point down to their ankles. Most of us are reminded of our weak ankles every time we bend down to put on our socks and shoes.
However, have you ever stopped to wonder if you really have weak ankles or if everyone has small ankles like you? Probably not.
For this article, we analyzed several anthropometric studies to learn about the average ankle size in men and women. Furthermore, we go over how to measure your ankles correctly, the factors that affect your ankle size, and the effects of your ankle size on your frame and overall health.
We have a lot to cover. So sit back, kick up your feet (but not too far — we need to measure those ankles), and get ready to learn all there is to know about your ankle size.
Why You Should Know The Average Ankle Size
Your ankles are much more than the bony things that connect your feet to your legs. They can help you pick the right style and size of shoes and socks and give you valuable insight into your overall health.
Folks with a bigger-than-average ankle size generally have wider feet, which requires you to buy shoes with a wider toe box. Knowing your ankle size will help you choose shoes and accessories that fit well, preventing discomfort or injury.
Furthermore, understanding the average ankle size can give you critical insights into your health. For example, swelling or edema in the ankles can be a sign of circulatory problems, heart failure, or kidney disease.
Lymphedema, a condition in which fluid builds up in the lymphatic system, can also cause ankle swelling. On the flip side, thin or bony ankles may be a sign of osteoporosis or other bone-related conditions. Doctors often measure ankle size during a physical exam to check for underlying health issues.
Average Ankle Size in Men
According to US anthropometric data from a 1988 report that measured the ankles of 1,774 men, the average male ankle size is 8.73 inches or 22.17 cm. This data is based on the body measurements of US military personnel. [1]
The average ankle size depends on multiple factors, including gender, age, height, weight, genetics, and lifestyle choices. Below is the average ankle size in men:
Percentile
Ankle Size (inches)
1
7.61
2
7.70
3
7.77
5
7.88
10
8.06
15
8.18
20
8.29
25
8.38
30
8.46
35
8.53
40
8.60
45
8.67
50
8.73
55
8.80
60
8.87
65
8.93
70
9.00
75
9.08
80
9.16
85
9.26
90
9.38
95
9.56
97
9.67
98
9.76
99
9.90
In these tables, the one percentile represents the men with the smallest ankle sizes. Conversely, the 99 percentile represents men with the biggest ankle circumference. In this study, the men with the smallest ankle size had 7.61-inch ankles, whereas 9.90 inches was the largest recorded ankle size. The 50th percentile represents men with the average ankle size — 8.73 inches.
Notably, there is a significant difference in the ankle size in the sample group. The man with the biggest ankle circumference had 2.29 inches on the man with the smallest ankles. The height, age, weight, genetics, and body composition were probably responsible for this discrepancy.
You can expect the person with 9.90-inch ankles to have a substantially bigger frame than the individual with 7.61-inch ankles.
Average Ankle Size in Women
The 1988 report also measured the ankles of 2,208 women and concluded that the average female ankle size was 8.08 inches or 20.53 cm.
Interestingly, there is only a 0.65-inch gap between the average ankle size of women and men. However, the biggest and smallest women’s ankle size were separated by a 2.23-inch gap — almost the same as the men. Nonetheless, women generally have smaller ankles than their male counterparts.
Percentile
Ankle Size (inches)
1
7.08
2
7.17
3
7.23
5
7.32
10
7.48
15
7.59
20
7.68
25
7.76
30
7.83
35
7.89
40
7.95
45
8.01
50
8.07
55
8.13
60
8.19
65
8.25
70
8.32
75
8.39
80
8.47
85
8.57
90
8.69
95
8.88
97
9.02
98
9.12
99
9.31
Like in the case of men, the average ankle size in women can change depending on their body structure and composition. Ladies in the one percentile have 7.08-inch ankles, meaning these were the smallest ankles of the bunch. On the other hand, 9.31 inches was the biggest ankle circumference recorded in the group.
The slight difference between the average male and female ankle size is mainly because the ladies have a higher amount of body fat, especially in their lower bodies. Furthermore, body parts like the ankles and wrists store the least amount of muscle, leading to a minimal difference in measurement between the sexes.
Average Ankle Width For Males and Females
While the ankle size is measured by wrapping a tape measure around the circumference of your ankle, the ankle width (or breath) is measured by placing the arms of a breadth caliper on each of your ankle bones where they are the thickest.
Average Ankle Width in Men
According to the above-referenced data, the average ankle breadth for adult males is 2.87 inches or 7.28 cm.
Many healthcare professionals prefer the ankle width (or bimalleolar breadth) measurement over the ankle circumference because it is less prone to deviation, as there are no fat stores on the ankle bones. The lower leg fat is stored just above the ankle joint and below the calf, which can skew ankle size measurements.
Percentile
Ankle Breadth (inches)
1
2.52
2
2.56
3
2.58
5
2.62
10
2.67
15
2.71
20
2.73
25
2.76
30
2.78
35
2.80
40
2.82
45
2.84
50
2.86
55
2.88
60
2.90
65
2.92
70
2.95
75
2.97
80
3.00
85
3.03
90
3.07
95
3.31
97
3.16
98
3.19
99
3.23
You will notice that the individual with the biggest ankle breadth (3.23 inches) only had 0.98 inches on the person with the smallest ankle width (2.52 inches). This is a significant deviation from the 2.29 inches difference in the biggest and smallest ankle size in males.
Average Ankle Width in Women
As per the US anthropometric data, the average ankle width for a woman is 2.54 inches or 6.44 cm.
The difference between the biggest ankle width (2.83 inches) and the smallest (2.25 inches) is a minuscule 0.58 inches. It is almost half the difference between the biggest and smallest ankle width in males.
Percentile
Ankle Width (inches)
1
2.25
2
2.29
3
2.31
5
2.34
10
2.38
15
2.41
20
2.43
25
2.45
30
2.47
35
2.49
40
2.50
45
2.52
50
2.53
55
2.55
60
2.56
65
2.58
70
2.60
75
2.62
80
2.64
85
2.66
90
2.70
95
2.74
97
2.78
98
2.80
99
2.83
How To Measure Your Ankle Size
Unlike measuring your wrists or forearms, measuring your ankles is relatively easy and more convenient as you can use both your hands.
To take your ankle circumference, place your foot on an elevated surface, such as a bed or chair. Doing so makes taking the reading easier. You must, however, ensure your lower leg is perpendicular to the floor. Measuring your ankles with your lower leg at an angle can skew the results.
Alternatively, you could ask for someone’s help to measure your ankles while you stand upright with both feet placed on the floor in a shoulder-width stance.
This is how to measure your ankle size accurately with a tape measure:
Place your dominant foot on an elevated surface, such as a chair, while the other foot is on the floor. The lower leg of the dominant side should be perpendicular to the floor, and your knee should be over your ankle.
Wrap a tape measure around the narrowest part of your ankle. It is usually an inch or so above your ankle bone.
The tape should be wrapped snugly around your ankle.
Note down the number where the tape overlaps. This will be your ankle size.
Repeat the process on the other leg.
How To Measure Your Ankle Width
Taking your ankle width measurement is a little more complicated than measuring your ankle circumference. Don’t get us wrong. It is not complex because it requires you to do some insanely difficult mathematical calculations. We say complicated just because you need a breadth caliper for this measurement, and most households don’t own a breadth caliper, whereas a measuring tape is quite common.
Measuring your ankle breadth involves measuring between your ankle’s medial and lateral malleoli. In layperson’s terms, you must measure between the thickest parts of your ankle bones.
Here is how to measure your ankle width using a breadth caliper:
Stand erect with a shoulder-wide stance with both feet placed on the floor.
Have someone place the arms of the breadth caliper on each of your ankle bones where they are the thickest.
Record the measurements.
Repeat 2-3 times to verify the results.
Measure your other ankle.
How To Measure Your Ankles Without a Tape
Folks that don’t have a measuring tape don’t need to hang their heads low. You can measure your ankle circumference using a piece of thread. You could also use a piece of paper if you don’t have a measuring tape.
Here is a step-by-step process to measure your ankles using a piece of string:
Place your dominant foot on an elevated platform.
Wrap the thread around the thinnest part of your ankle, above your ankle bones.
The thread should neither be too loose nor too tight around your ankle.
Record the number where the thread overlaps.
Place the thread on a flat surface and measure between the two points using a scale.
Repeat 2-3 times to ensure accurate sizing.
Measure your other ankle.
Notes
The tape should wrap snuggly around your ankle. However, it shouldn’t be so tight that it digs into your skin.
The tape should be parallel to the floor during the measurement. Wrapping the tape at an angle can skew the results.
Your foot should be placed flat on the floor during the measurements, and your toes should be in line with your knees. Lifting your toes or heels off the floor will give you an incorrect reading.
Take your ankle measurements barefoot. Wearing a shoe with a significant heel-to-toe drop can skew your results.
Factors Affecting Ankle Size
Your ankle size can depend on multiple factors, including:
Height: Taller folks generally have bigger ankles than their shorter counterparts. It is mainly because your ankle size is proportional to your overall body frame.
Weight: Overweight people tend to have larger ankles because of fat and fluid accumulation in the lower legs. If left unchecked, it can contribute to swelling and edema.
Age: Your ankle size can change with age. Most people experience muscle atrophy as they grow older, leading to smaller ankles. Furthermore, hormonal changes can also cause changes in ankle size, especially in women. Medical conditions, such as arthritis or osteoporosis, can also change your ankle size.
Genetics: Genetics can also influence your ankle size. Men with a family history of bigger joints are more likely to have larger ankles than the average.
Lifestyle: Lifestyle can play a crucial role in your ankle size. Active people generally have thicker ankles than their sedentary counterparts.
Ankle Size and Frame Size
According to a Journal of Sports Sciences study, there is a strong correlation between ankle and frame size. Folks with a bigger ankle circumference than their peers are more likely to have a larger frame. [2]
Furthermore, there is a correlation between the ankle bones and the wrist and elbow bones. People with bigger ankle bones are more likely to have bigger elbows and wrists, allowing them to hold more muscle mass than individuals with smaller joints.
Notably, people with a higher body fat percentage will have a bigger ankle circumference than their counterparts with a normal BMI. In this case, it is better to evaluate your ankle width against the average.
Ankle Size and Health
Medical professionals often analyze your ankle size to screen for certain health conditions as part of a physical exam.
Edema, lymphedema, and arthritis are a few conditions that can be diagnosed by measuring your ankle circumference. Doctors measure ankle size using a tape measure or other specialized equipment to diagnose and monitor these health issues. Furthermore, you can monitor your ankle size to track your progress in these conditions over time.
Note: You must consult a healthcare provider for proper diagnosis and treatment if you have concerns about your ankle size or are experiencing swelling or pain in your ankles.
Large ankle size can indicate a higher chance of contracting certain conditions, such as heart disease and diabetes. Notably, frame size is just one factor that can contribute to these health risks. While assessing your health risks, you must also consider other factors such as diet, exercise, and family history.
FAQs
Where should you measure your ankles?
You should measure your ankles just above your ankle bones at the thinnest point. However, doctors generally measure around your ankle bones, as it is a more effective way to diagnose certain health conditions that can cause swelling in the ankles.
Are both my ankles supposed to measure the same?
Generally, both ankles should measure roughly the same. However, you shouldn’t panic if your dominant ankle is slightly bigger than the other.
Also Check Out:
Wrapping Up
This article covered the average ankle size and width for males and females, the factors that affect ankle size, and the implications of ankle size on your health and frame size. In short, it has everything you never knew you wanted to know about ankle size.
To sum it up, whether you’re trying to find the perfect pair of shoes, dealing with a health issue, or just curious about your body, understanding your ankle size can help you understand your physique better.
References
Gordon, Churchill, Clauser, Bradtmiller, McConville, Tebbetts, & Walker, (1989, September). 1988 Anthropometric survey of U.S. Army personnel: Methods and Summary Statistics. United States Army Natick Research, Development and Engineering Center Natick, Massachusetts.http://tools.openlab.psu.edu/publicData/ANSUR-TR89-044.pdf
Peters DM, Eston R. Prediction and measurement of the frame size in young adult males. J Sports Sci. 1993 Feb;11(1):9-15. doi: 10.1080/02640419308729957. PMID: 8450591.
Calorie Density Calculator
The Calorie Density Calculator is a valuable resource for individuals looking to monitor their calorie intake and establish healthy eating habits. When used alongside calorie counting and nutrient tracking, this tool can help achieve optimal results.
Calorie density refers to the number of calories in a given volume or weight of food, with low-calorie-density foods often being rich in fiber and water. To use the Calculator, you’ll need two inputs: calories per serving (kcal/serving) and the total weight of the serving (g).
Armed with this information, you can easily determine the number of calories per pound of food, making it an effective tool for managing portion sizes.
Calorie Density Calculator
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Result:
Calorie Density
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How To Use Calorie Density Calculator
Using the Calorie Density Calculator is straightforward; you simply need two inputs – calories per serving (kcal/serving) and the total weight of the serving (g). With this information, you can calculate the number of calories per pound of a given food.
The Formula and Process for Calculating Calorie Density
Calorie density, which refers to the number of calories per unit of volume or weight of food, is a crucial aspect of weight management. To ensure you’re making the healthiest choices for your lifestyle, the Calorie Density Calculator can help you determine the calorie density of various foods.
Caloric Density = Calories per Serving / Serving Size
For example, if a serving contains 100 kcal and weighs 250 grams, then its Calorie Density would be calculated as follows: 400 kcal/kg = 0.4 kcal/g.
Tips For Interpreting Results and Its Limitations
While the Calorie Density Calculator is a helpful tool to calculate the calories in a specific amount of food, it’s essential to consider individual factors when interpreting results.
People have different metabolic rates and body compositions, so calorie density should be tailored to each person’s unique needs.
Serving sizes can also impact the accuracy of the calculation, particularly in meals with numerous ingredients or multiple servings of one item.
Food preparation methods, such as baking, boiling, or frying, can influence the calories consumed per portion.
To get a comprehensive view of your diet, use the calculator alongside other tracking methods, such as logging meals and monitoring portion sizes.
Consult a healthcare professional or dietitian for personalized nutritional guidance based on your weight goals and health history.
Understanding Calorie Density
Calorie density is a crucial factor in managing weight, as it involves determining the calorie content within a specific amount of food.
Defining Calorie Density and Its Importance in Weight Management
Calorie density refers to the number of calories per unit weight or volume of food. Evaluating foods based on their calorie density can help guide people in making informed meal and snack choices.
High-calorie, low-nutrient foods typically have a high calorie density, while nutrient-rich, lower-calorie options have a lower calorie density. Effective weight management involves understanding how different foods impact overall caloric intake and how to balance higher caloric intakes with other portions or sources throughout the day.
Managing one’s diet successfully entails mastering portion control and being aware of individual goals related to macronutrients such as carbohydrates, proteins, and fats.
A Calorie Density Calculator can assist in tracking these details, enabling individuals to better determine what works best in their diets based on personal preferences and lifestyle needs.
In fact, studies suggest that choosing healthier items with low-calorie densities, such as fresh fruits, vegetables, whole grains, and lean proteins, promotes feelings of fullness, preventing overeating throughout the day. This ultimately reduces the likelihood of returning to unhealthy habits due to excessive eating. This scientific evidence highlights why monitoring calorie density matters not only for our physical well-being but also for maintaining good mental health.
The Relationship Between Calorie Density And Weight Management
Calorie density plays a significant role in weight management and overall caloric intake. The number of calories in a standard serving size offers insight into the energy provided by a food item, which can help you plan and maintain healthy eating habits in the long term.
By understanding and monitoring calorie density, you can make informed decisions about the foods that best support your health goals. Low-calorie density foods often contain high amounts of fiber and water, promoting feelings of fullness and satisfaction with fewer total calories consumed.
Examples of such foods include lean proteins like chicken breast and plant-based items like broccoli, both of which provide around 100 calories per pound. This makes it easier to manage calorie consumption while still feeling satisfied after meals.
Conversely, higher calorie density foods, such as bagels, contain more than 1,200 calories per pound. Consuming these foods can lead to the intake of hundreds of additional empty calories without providing significant bulk or nutritional value. This should be a concern for those attempting to maintain a healthy diet.
Advantages of Monitoring Calorie Density
Using a Calorie Density Calculator offers several benefits for weight management and healthier eating. By tracking calorie density, individuals can monitor the number of calories in their food and assess other key components such as fat, carbohydrates, fiber, and protein content. This empowers users to make smarter food choices and manage portion sizes, helping them reach their health goals more efficiently and identify areas for improvement when necessary. Here are several advantages of tracking your daily intake through a Calorie Density Calculator:
Identifies High-Calorie Foods: By calculating calorie density, users can more easily identify foods that are high in calories per pound or volume. During challenging weight loss periods, these high-calorie options can be replaced with lower-calorie alternatives to keep caloric intake under control.
Portion Control: Using a Calorie Density Calculator allows you to determine an accurate serving size based on your weight goal or caloric needs. This ensures that meals are both healthy and calorically appropriate while still providing satisfaction after mealtime.
Planning Healthy Meals: A Calorie Density Calculator can help plan days or weeks’ worth of meals based on specific dietary requirements with greater precision. You can set macro or nutrient goals on a meal-by-meal basis for more targeted planning.
Food Choices: Understanding the calorie density of different foods simplifies shopping, as you can prioritize low-calorie density options when making selections at grocery stores or restaurants while avoiding higher-calorie options like processed food and fried items. Moreover, it enables you to recognize nutrient-dense food sources, allowing you to fuel your body with essential vitamins and minerals without exceeding your calorie limit.
Applications of a Calorie Density Calculator
A Calorie Density Calculator can help monitor progress towards weight loss and other health goals, identify high and low calorie density foods, plan healthier meals based on calories per pound of food items, and guide portion control by tracking energy consumed.
Weight Loss and Weight Management
Monitoring calorie density is essential for weight management. A Calorie Density Calculator calculates the calories in a pound of a given food, helping individuals make informed decisions about their diet and overall health goals. This tool, alongside calorie counting and nutrient tracking, can help achieve optimal results for managing body weight.
Choosing Healthier Food Options and Portion Control
Calorie density refers to the calories in a unit of food per weight or volume. Understanding the calorie density of different foods can help with portion control, leading to healthier eating habits and improved fitness goals. To use a Calorie Density Calculator effectively:
Calculate your daily caloric requirement using our online calculator.
Determine what percentage of your total caloric intake should consist of each macronutrient.
Review the ‘Nutrition Facts Panel’ on food packages and calculate your calorie intake.
Use a Calorie Density Calculator to identify low-calorie dense foods.
Compare various foods across their nutrition facts.
Planning Healthier Meals
A Calorie Density Calculator helps individuals plan healthier meals and set realistic nutrition goals. It calculates the total calorie content of foods according to their weight and estimated calories per serving size, helping users to make informed food choices based on calorie values.
Identifying High and Low Calorie Density Foods
Identifying high and low Calorie Density foods helps individuals better regulate their calorie consumption, eat more nutrient-dense diets, and make healthier food choices. Foods with lower calorie density are sources of micronutrients due to their higher fiber and water content, helping individuals stay full for longer periods on fewer calories.
FAQs
What is a calorie density calculator?
A calorie density calculator is a tool that helps with weight management by calculating the number of calories per unit weight of food consumed. This can help individuals more accurately monitor their daily food intake when trying to lose or maintain weight.
How accurate are calorie density calculators?
Our calorie density calculators quite accurate, provided users input up-to-date nutritional data for the foods being consumed. However, if an individual inputs outdated information from old nutrition labels, this may lead to inaccuracies in the calculations.
Conclusion And Additional Resources
Average Shoulder Width For Men and Women
What do Superman, Batman, Wonder Woman, and Captain Marvel have in common? They have broad and chiseled shoulders. Big and round shoulders are associated with power and dominance.
Wide shoulders can improve your physique aesthetics by making your waist look smaller and accentuating your V-taper. It is no surprise bodybuilding enthusiasts spend a considerable amount of time working on their shoulders.
The shoulder muscle, also known as the deltoids, consists of three heads — anterior, lateral, and posterior. You must work on all three heads from multiple angles to ensure overall development.
In this article, we cover why you should know about your shoulder width, the average male and female shoulder size, how to measure your shoulder width, factors that affect your shoulder size, and how to increase or reduce your shoulder width. There is a lot to cover, so sit tight.
Why is Shoulder Width Important?
Any fitness freak can tell you that building big shoulders is important. Only a few, however, can tell you why that is so.
If you are a sportsperson, knowing the average shoulder width of the top athletes in your sport can help you compare your biomechanics with theirs and design a diet and training program to maximize your potential. Shoulder width and strength can play a crucial role in sports such as bodybuilding, CrossFit, strongman, swimming, boxing, and weightlifting.
On the other hand, knowing your shoulder width can help you purchase clothes that look and fit better. Folks looking to create a new wardrobe after a physique transformation should measure their shoulders to avoid buying ill-fitting clothes. You don’t want to wear baggy clothes after spending months slimming down.
What is the Average Shoulder Width For Men?
According to the CDC data based on 7,476 American men, the average male shoulder width is 16.2 inches or 41.1 cm. Notably, these measurements refer to the biacromial breadth, which is measured between the outermost bony points on the top of each shoulder. [1]
The average shoulder width for men stays almost the same in the 20-59 age group and tapers off gradually as they enter their 60s.
Men, on average, have a 16.3-inch biacromial breadth in the 20-29 age group. It remains the same until they turn 50. Men see a 0.2-inch drop in their shoulder width as they enter the 50-59 age group.
Furthermore, men between 60-69 have a 15.9-inch shoulder width, which further shrinks to 15.6 inches in their 70s. According to American anthropometric data, an average American male in his 80s has a 15.4-inch shoulder span.
Age
Average Shoulder Width (inches)
Average Shoulder Width (cms)
20-29
16.3
41.5
30-39
16.3
41.5
40-49
16.3
41.3
50-59
16.1
41
60-69
15.9
40.5
70-79
15.6
39.7
80+
15.4
39
Notably, the average shoulder width can vary according to ethnicity, genetics, weight, body type, diet, exercise, and family history. People of the same origin tend to have a similar physical structure.
What is the Average Shoulder Width For Women?
According to the same CDC report, the average shoulder width for American females is 14.4 inches or 36.7 cm. This data is based on 8,411 women aged 20 and above.
The average shoulder width for women in the 20-29 age group is 14.5 inches; it increases slightly to 14.6 inches for women in the 30-39 age group. However, women see a slight decrease in their shoulder width in the 40-59 age group as their shoulder size reverses to 14.5 inches.
Ladies, on average, see another fall in their shoulder size as their shoulder width falls to 14.3 inches in the 60-69 age bracket. The downward trajectory continues as the average shoulder width slips to 14.1 inches for women in their 70s. Finally, the biggest drop comes after women turn 80, as their shoulder size drops by 0.4 inches to 13.7 inches.
Age
Average Shoulder Width (inches)
Average Shoulder Width (cms)
20-29
14.5
36.9
30-39
14.6
37
40-49
14.5
36.9
50-59
14.5
36.9
60-69
14.3
36.4
70-79
14.1
35.7
80+
13.7
34.8
What is the Average Shoulder Circumference For Men?
Are you confused already? You are not alone. Many people confuse shoulder width with shoulder circumference.
Here’s an easy way to remember the difference. A tailor takes your shoulder length measurement for making custom suits by placing a measuring tape across your shoulders.
On the other hand, shoulder circumference is measured by wrapping a tape around your shoulders. It is like taking a chest measurement, but a few inches above your pectoral muscles. Wrapping the tape around the middle of the deltoids gives you your shoulder circumference.
According to the anthropometric data published by the US Army Natick Soldier Research, Development and Engineering Center, the average male shoulder circumference is 46.25 inches or 117.5 cm. [2]
Notably, this data is based on US Army soldiers, who tend to be fitter than ordinary folks. Furthermore, the average shoulder circumference tends to change with height. Taller folks generally have a bigger shoulder circumference.
What is the Average Shoulder Circumference For Women?
As per a 2016 study, the average shoulder circumference for adult females is 39.4 inches or 100 cm. The subjects of this study were, on average, around 21 years old, 5’7″ tall, and had a 20-21 BMI. [3]
Shorter women, on average, will have a smaller shoulder circumference than 39.4 inches. Similarly, some shorter ladies might have a bigger shoulder circumference because of their genetics and broader shoulder structure.
Differences in skeletal structure and hormones lead to different shoulder widths in men and women. This difference can result in discrepancies in physical performance, especially in athletics. Since men have broader shoulders, male athletes have more upper body strength than their female counterparts in the same weight category. On the flip side, smaller clavicle bones give women an edge in sports that require flexibility and range of motion, such as gymnastics and dance.
4 Ways To Measure Your Shoulders
If measuring your shoulders was so easy, there would be no ill-fitting clothes in this world. The fact that this article shows four methods of measuring your shoulders should tell you that it is much more complex than what most people assume.
However, we have broken down these three methods into easy-to-follow step-by-step instructions to help you determine your exact shoulder width.
How To Measure Your Shoulder Length
This method is most commonly used by tailors. You need a tape measure and another person’s help for this method; it helps you determine your clavicle width and upper back size.
Steps:
Stand upright with a shoulder-wide stance and your arms at your sides.
Ask your friend to run a tape measure across your upper back (shoulder to shoulder).
Instead of running the tape straight across your shoulders, curve the tape slightly upward to factor in the size of your upper back.
Place each end of the tape on the edges of your shoulders, where they begin to curve down.
Note down your shoulder measurement.
How To Measure Your Shoulder Circumference
To measure your shoulder circumference, you must wrap the tape measure around your shoulders. You’ll need a friend’s help to determine your shoulder size in this method.
Steps:
Stand upright with a shoulder-wide stance.
Have your friend wrap the tape around your shoulders. The tape should be parallel to the floor and wrap around the meatiest part of your deltoids. A tilted tape will give you an incorrect reading.
Avoid pushing out your chest or rounding your shoulders during shoulder measurement.
Record the number where the tape overlaps.
How To Measure Your Biacromial Breadth
This is the most accurate method of measuring your shoulder breadth. This method is used in the military and in scientific research, where they depend on accurate data.
This method involves using a large bone caliper to record the distance between your acromia, which is the bony part on the ends of your shoulders; hence this method measures your bone structure breadth and disregards your muscle mass.
Steps:
Take the biacromial breadth measurement shirtless for the most accurate results.
Use a bone caliper and adjust the edges above your shoulder joints, where the shoulder caps begin.
Note down the reading.
How To Measure Your Shoulders Yourself
The three methods listed above require a friend’s help, which might not be possible for everyone. To this effect, we are including a technique you can use to measure your shoulder width on your own. Notably, this method is not as effective and accurate as the three mentioned above as it includes shoulder and arm muscle mass and overlooks the back.
This method is also known as the triceps-to-triceps shoulder measurement. You will need a pencil for this measurement, and since it involves marking the surface, you want to do it on a wall that you don’t mind spoiling or stick a piece of paper on the wall before doing this.
Steps:
Stand upright with your back against a wall.
Your head, shoulders, upper back, hips, and feet should be in contact with the wall.
Grab a pencil in your right hand.
Turn to your left side and mark the wall just outside the meatiest part of your left deltoid.
Repeat on the right side.
Use a tape measure or a scale to measure the distance between the two points on the wall.
How To Measure Your Shoulder Width For Bodybuilding
The sport of bodybuilding is all about aesthetics. You must have the perfect size, structure, balance, proportions, and conditioning to win a bodybuilding show. In short, it requires a holistic approach to developing your physique.
In this regard, you must measure your shoulder circumference to ensure you are on the right track. Measuring your shoulder circumference instead of your shoulder width helps you track your body fat, muscle mass, and shoulder development. On the other hand, measuring your shoulder width will only give you your clavicle width.
Using your shoulder circumference measurements will give you more data points, which can help you work toward your goal physique. Nonetheless, you can also use the shoulder width and biacromial breadth measurements for a holistic approach. However, if you want to limit yourself to only one measurement, it should be the shoulder circumference.
Factors that Affect Shoulder Width
Shoulder width depends on a mix of factors. Some, such as diet, exercise, and body weight, are under our control, whereas others, like gender at birth, ethnicity, genetics, and hormones, are beyond us. Let’s take a closer look at these factors:
Gender
Men tend to have wider shoulders than their female counterparts. Wider shoulders are one of the reasons why males have greater upper-body strength than women, which translates to better performance in activities that require upper-body muscle power.
Ethnicity
Shoulder sizes among people of different ethnicities in the same age and weight group can vary because of a difference in skeletal structure and body composition. Notably, the shoulder size difference between different ethnicities is relatively small.
Genetics
Genetics plays a crucial role in determining your shoulder width. Our genes determine the skeletal structure of our shoulders, including the size and shape of the clavicle, scapula, and humerus bones.
Hormones
Your shoulder width greatly depends on your hormones. With that said, testosterone is the main hormone responsible for muscle and strength gains. Testosterone is the primary sex hormone and anabolic steroid in males. It is also the primary reason men have broader and stronger shoulders than women.
Lifestyle Factors
This is one of the often overlooked aspects that affect shoulder width. Your lifestyle can majorly impact your shoulder width. Your diet, exercise, and sleeping schedule dictate your strength and muscle gains and can affect the shape and size of your shoulders.
Following a balanced diet and training program is one of the most effective ways of building bigger and stronger shoulders. Furthermore, you must sleep for at least 7-8 hours each night to give your body enough time to recover from your workouts.
Conversely, following a sedentary lifestyle can result in muscle atrophy, leading to smaller and slanting shoulders over time.
Medical Conditions
Medical conditions like scoliosis, which causes the spine to curve sideways, can cause uneven shoulder height and affect shoulder width. Other medical conditions that lead to overall health deterioration can also reduce your shoulder width. Plus, injuries can also affect shoulder width by causing muscle atrophy.
Check also: Find Your Body Type Endomorph, Ectomorph, or Mesomorph?
The Ideal Shoulder Width
Bodybuilding enthusiasts and folks chasing aesthetics chase muscular symmetry and balance. Knowing the ideal shoulder width can help them design a workout program to achieve the magic number.
The ideal shoulder width will be subjective. It is based on the factors listed above. Furthermore, the two ratios mentioned below will help you arrive at a number that will aid you in carving a more balanced and aesthetically appealing physique.
Shoulder-To-Waist Ratio
Broad shoulders and a narrow waist can accentuate your V-taper and add to the illusion of a bigger physique. It can make your waist look smaller and give you a commanding and authoritative presence.
The shoulder-to-waist ratio compares your shoulder and waist circumference. It is a great tool for assessing your body composition and gives an overall view of your health and fitness levels. Furthermore, it can help you arrive at the ideal shoulder width to improve your physique aesthetics.
Dividing your shoulder’s widest part’s circumference by the circumference of the narrowest part of the waist will give you your shoulder-to-waist ratio. For example, if you have a 32-inch waist and your shoulder circumference is 46 inches, your shoulder-to-waist ratio would be 1.4375 (46 divided by 32).
Routinely measuring your shoulder-to-waist ratio can be an incredibly effective way of tracking your transformation progress.
Generally, a higher shoulder-to-waist ratio is considered desirable for men as it is associated with a more athletic and powerful physique. A shoulder-to-waist ratio of 1.6 or greater is typically considered ideal for men. Conversely, a shoulder-to-waist ratio of 0.7 or lower is desirable for women.
Remember, these are just ideal numbers. Don’t beat yourself up if you cannot get close to these numbers. In his prime, the legendary bodybuilder Steve Reeves had a shoulder-to-waist ratio of 1.47, and he was considered to have the best structure in the business.
Use our Shoulder-to-Waist Ratio Calculator to learn more about achieving your dream physique.
Grecian Ideal Ratio
The Grecian ideal ratio is great for bodybuilding enthusiasts. It is easy to use and gives you all the data you need to build a Greek god-like physique. This calculator uses your wrist circumference to calculate your ideal muscle group proportions.
The Grecian ideal measurements include:
Shoulders: 1.618x larger than waist
Flexed arm: 2.5x larger than non-dominant wrist
Flexed calves: Same size as flexed arms
Chest: 6.5x larger than non-dominant wrist
Upper leg: 1.75x larger than knee
Frank Zane / Instagram
Eugen Sandow, also known as the “Father of Modern Bodybuilding,” is credited with creating the Grecian ideal ratio. He visited museums and measured the proportions of the statues to create the Grecian ideal ratio. Bodybuilders like Steve Reeves, Reg Park, Arnold Schwarzenegger, Frank Zane, and Lee Labrada followed the Grecian ideal to build their iconic physiques.
You shouldn’t, however, look at the shoulder-to-waist ratio or the Grecian ideal ratio in isolation to assess your fitness levels. Combine them with your body mass index (BMI), waist circumference, and body fat percentage to get a holistic view of your overall health.
Check out our Grecian Ideal Calculator to determine your ideal body measurements.
How To Increase Shoulder Width?
Now that you’ve learned about the average shoulder width, the ideal shoulder width and the shoulder-to-waist ratio, and the Grecian ideal ratio, it’s time to put all this knowledge to work.
Let’s say you now know you are an inch away from your ideal shoulder width but have no idea how to get there. This section is for you!
Below is how to add meat to your shoulders:
Improve Your Posture
Poor posture is one of the biggest reasons behind smaller shoulders. Most people spend a good part of their day hunched over their phone or laptop. This leads to a rounded back and shoulders, which can make your delts look smaller.
Improving your posture will enhance your physique aesthetics and instantly make your shoulders look wider. Pull your shoulder back and push out your chest. You must monitor your sitting and standing posture throughout the day.
Doing resistance training exercises and actively correcting your posture throughout the day will be your first step toward broader shoulders.
Resistance Training
Non-trainers must start lifting weights to build wider and stronger shoulders. On the other hand, exercisers must perform a dedicated shoulder training session in their weekly training regimen to build a more aesthetically appealing physique.
Your shoulder workouts should have a mix of compound (multi-joint) and isolation (single-joint) exercises and should target all three deltoid heads (anterior, lateral, and posterior) from multiple angles to ensure overall development.
Furthermore, you must include advanced training principles like dropsets, supersets, intraset stretching, and rest-pause sets to progressively overload your muscles and induce hypertrophy. Switch up your training intensity, volume, and frequency to keep your muscles guessing and avoid hitting a plateau.
Alternating between strength-focused and hypertrophy-focused workouts can help build thick and dense muscles. Perform 1-5 reps per set to build strength. On the other hand, stay in the 8-12 rep range to induce hypertrophy. [4]
Also, you must work on your supporting muscles, such as the triceps and core, to improve your pressing performance. Perform all exercises with the perfect form to get the best bang for your buck and reduce your risk of injury.
Proper Nutrition
It doesn’t matter how hard you train; you cannot out-train a bad diet. You must back your workout regimen with a balanced diet with the right proportions of macro and micronutrients. Eat a protein-rich diet to build muscle mass and strength and improve your recovery. Plus, eat a good balance of fruits, vegetables, and complex carbohydrates to support your energy levels during workouts.
When you eat a balanced diet, you are in a better position to lose weight, which can help you lose the spare tire and improve your physique aesthetics. Ir will make your shoulders look wider and stronger.
Rest
You must give your muscles enough time between workouts to ensure optimal recovery. Sleeping for 7-8 hours each night puts you in the sweet spot. It fastens your muscle recovery and boosts growth hormone production, which can aid in boosting muscle and strength gains. [5]
Dress To Impress
Dressing according to your body shape can make all the difference in boosting your aesthetics. If you have small shoulders, wearing clothing with shoulder pads like blazers and coats can make your shoulders look wider.
On the flip side, donning fitting clothing can make your shoulders pop during the summer. Folks with narrow shoulders should avoid baggy clothing, as they can make their delts look small, slanting, and weak — a trio you want to avoid.
Wearing horizontal stripes can make your shoulders look wider. Overweight folks, however, should avoid horizontal stripes as they can make them appear larger.
How To Reduce Shoulder Width?
Reducing your shoulder size can be harder than gaining shoulder width. Your genetics, gender, hormones, and ethnicity generally determine your shoulder width. It can be challenging to lose shoulder width if you have a normal BMI and have never engaged in strength training.
On the other hand, overweight folks might find some success in losing shoulder width by adjusting their diet and training program. Furthermore, you could influence your physique aesthetics and make your shoulders look smaller by working on your lower body.
Here are some ways to reduce shoulder width:
Do More Cardio
This tip is primarily for overweight people. Losing weight is one of the most effective ways to shed shoulder width. Do two cardio sessions daily to prioritize weight loss. The first should be a 15-20 minute high-intensity interval training (HIIT) workout done on an empty stomach first thing in the morning.
You should then do a 30-40 minute low-intensity steady state (LISS) cardio session later in the evening. Doing two cardio workouts in a day will help you enter a calorie deficit and spike your metabolic rate, which will ensure you are burning calories throughout the day, even when you are physically inactive.
Modify Your Workout Routine
If you are a regular lifter, you must make significant changes to your workout training regimen to lose shoulder width. You must begin by cutting out shoulder workouts from your training routine. That’s right, no more shoulder presses, lateral raises, upright rows, or shrugs.
Cutting out shoulder workouts will ensure that you are not building new muscle tissue in your shoulders, making them bigger and denser. Plus, you must recomp your training program and add another leg workout into your schedule instead of the shoulder workout.
Building bigger legs can take away the attention from your shoulders and contribute to developing a more balanced physique.
Change Your Diet
Folks trying to lose weight should enter a calorie deficit, meaning they should burn more calories daily than they consume. Additionally, you must rejig your diet by lowering your calorie intake or adjusting your macronutrient ratios.
You must, however, ensure that you are eating enough protein, healthy fats, and complex carbohydrates to support muscle maintenance and recovery. Hiring a professional with a proven track record can save you time, effort, and money in your goal of reducing your shoulder width. Don’t hesitate to ask for help, especially if you are a beginner and aren’t equipped to complete a physique recomp.
Avoid Lifting Heavy
Some lifters develop physique imbalances by overemphasizing a certain muscle group. If you are one of them, you must take your foot off the pedal and lower your training intensity and volume.
Besides cutting out shoulder workouts from your training regimen, you must lower the weight you lift on other compound movements, such as the incline chest press. After achieving your body structure goals, you can ramp up your training intensity, volume, and weight.
Must read: Quick Guide to Reducing Broad Shoulders
FAQs
How many inches is a broad shoulder?
This is a subjective question, the answer to which depends on your height, weight, and gender. Generally speaking, you can consider folks with wider-than-average shoulders (according to the tables above) to have broad shoulders.
Are shoulder width and shoulder length the same thing?
Yes, you can use shoulder width and shoulder length interchangeably to refer to the clavicle width. Measuring your shoulder width using a tape measure (the first method in this article) and the bone caliper (the third method) will give you your shoulder length.
Can I measure shoulder width without a tape measure?
Yes, you could use the fourth method mentioned in this article to measure your shoulder width without a tape. Plus, you don’t need a friend’s help with this method. You will, however, need a scale and a pencil for this method. The bone caliper method also doesn’t require a tape measure, but you will need someone’s help for it.
Wrapping Up
This article gives you the average shoulder width for men and women across age groups. You can use this data to determine how you stack up against your peers. However, you must remember that there is nothing like the perfect or ideal shoulder width. Your shoulder width will vary based on your ethnicity, genetics, weight, body type, diet, exercise, and family history.
Use the tips in this article to build muscle mass or reduce your overall body fat. Your shoulder size will depend on your clavicle width, and it might take some time before you begin to see the needle budge in the right direction. Be patient, and the results will follow. Best of luck!
References
McDowell MA, Fryar CD, Ogden CL. Anthropometric reference data for children and adults: United States, 1988–1994. National Center for Health Statistics. Vital Health Stat 11(249). 2009
Mitchell, K. B., Choi, H. J., & Garlie, T. N. (2017). Anthropometry And Range Of Motion Of The Encumbered Soldier. U.S. Army Natick Soldier Research, Development and Engineering Center. https://apps.dtic.mil/sti/pdfs/AD1028746.pdf
Keizer A, van Elburg A, Helms R, Dijkerman HC (2016) A Virtual Reality Full Body Illusion Improves Body Image Disturbance in Anorexia Nervosa. PLoS ONE 11(10): e0163921. https://doi.org/10.1371/journal.pone.0163921
Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
Dattilo M, Antunes HK, Medeiros A, Mônico Neto M, Souza HS, Tufik S, de Mello MT. Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis. Med Hypotheses. 2011 Aug;77(2):220-2. doi: 10.1016/j.mehy.2011.04.017. Epub 2011 May 7. PMID: 21550729.
Average Curl Weight For Males and Females on Dumbbell and Barbell Curl
Let’s face it; most serious lifters are insecure about the weight on their bar. They don’t want to be seen lifting weights that are considered light by their fellow exercisers. Don’t believe us? Watch the average curling weight across the gym floor increase by at least 5 pounds when a pretty lady walks into the gym.
Although “How much do you bench?” is the most popular question amongst the bros, “How much do you curl?” takes a close second. Unlike the squat, bench press, or deadlift, the curl is an isolation exercise, meaning it uses a single joint and muscle group. For this reason, the weights you can lift on the biceps curl will be significantly lower than the big three lifts. Contrarily, if you have a bigger curl than the squat or bench press, you have some soul-searching to do.
Your maximum curl weight depends on factors like your age, weight, gender, form, and experience level. Furthermore, your average and max curl weight will vary depending on the exercise. Most lifters have different average curl weights on the barbell, dumbbell, cable, and strict curl.
You shouldn’t expect a 50-year-old beginner male to match a 24-year-old professional’s barbell curl max. At the same time, the senior should not be boasting about beating a fit lady’s dumbbell curl max.
In this article, we cover the average curl weight for men and ladies on dumbbells and barbells, factors affecting your curl weight, how to find your one-rep max, the correct curling form, and how to increase your curl weight. Long story short, this guide will answer all your questions about curling. So, without any further ado, let’s get into it.
Why Should You Know the Average Curl Weight?
Knowing the average curl weight for your group will tell you how you stack up against your peers. These benchmarks will give you a goal, allow you to track your progress, and keep you accountable.
Furthermore, many rookies set themselves up for injury while training, as they try to do too much too soon. Knowing the average curl weight for your experience level will help you set realistic targets for yourself.
Average Curl Weight For Dumbbells Curl
Contrary to what most lifters think, your weight on the dumbbell curl will not be the same as that on your barbell curl. Give below are the average curl weight for males and females on dumbbells and barbells. Use this data to select the right weight for your next workout.
Average Dumbbell Curl Weight For Males
The information presented below is derived from the analysis of 1,910,923 lifts conducted by Strength Level based on a person’s one-rep maximum (1RM).
Weight (in pounds)
Beginner
Novice
Intermediate
Advanced
Elite
130
10
23
42
66
96
140
11
25
44
70
100
150
12
27
47
73
104
160
14
29
50
76
108
170
15
30
52
80
111
180
16
32
54
83
115
190
18
34
57
85
118
200
19
36
59
88
121
210
20
37
61
91
124
220
21
39
63
93
127
230
23
41
65
96
130
Note: These weights are for one dumbbell.
The average dumbbell curl weight for a male intermediate lifter is 52 pounds. On the other hand, the average curl weight for beginners is 14 pounds, 29 pounds for novices, 80 pounds for advanced lifters, and 113 pounds for the elite.
According to the data, novice male lifters are capable of curling nearly twice the amount of weight as beginners across the weight classes. The disparity in dumbbell curl weight between inexperienced and elite athletes diminishes as body weight increases.
Average Dumbbell Curl Weight For Females
Men are generally stronger than their female counterparts, and this can be seen in curl weight comparisons throughout this article.
Weight (in pounds)
Beginner
Novice
Intermediate
Advanced
Elite
110
6
13
25
40
58
120
6
15
27
43
61
130
7
16
28
45
63
140
8
17
30
46
66
150
9
18
31
48
68
160
9
19
33
50
70
170
10
20
34
51
72
180
11
21
35
53
73
190
12
22
36
54
75
200
12
23
38
56
77
On average, a female intermediate lifter can dumbbell curl 30 pounds. However, for beginner athletes, the weight capacity is around 8 pounds, 17 pounds for novices, 47 pounds for advanced athletes, and 67 pounds for elite lifters.
While the difference between the male and female lifters is 6 pounds at the newbie level, it widens to 46 pounds for the advanced exercisers in the dumbbell curl.
Average Curl Weight For Barbells Curl
The average barbell curl data is based on 1,647,530 lifts. The participants used an Olympic barbell (45 pounds) for this test.
Average Barbell Curl Weight For Males
Here is the average barbell curl weight for males across different weight groups:
Weight (in pounds)
Beginner
Novice
Intermediate
Advanced
Elite
130
27
49
79
117
160
140
30
54
85
124
169
150
34
58
91
131
177
160
37
63
97
138
184
170
41
67
102
145
192
180
44
72
108
151
199
190
47
76
113
157
206
200
50
80
118
163
213
210
54
84
122
168
219
220
57
88
127
174
225
230
60
91
131
179
231
Male intermediate lifters typically have an average barbell curl weight of 103 pounds. In comparison, beginners can curl 38 pounds, novices can lift 66 pounds, advanced lifters can handle 149 pounds, and elite athletes can manage an impressive 201 pounds.
Average Barbell Curl Weight For Females
Here is the average barbell curl weight for females across different weight groups:
Weight (in pounds)
Beginner
Novice
Intermediate
Advanced
Elite
110
10
24
45
71
103
120
12
26
48
75
108
130
13
29
51
79
112
140
15
31
54
83
117
150
16
33
56
86
121
160
18
35
59
90
125
170
19
37
62
93
128
180
21
39
64
96
132
190
22
41
67
99
135
200
23
43
69
102
139
On average, female lifters can curl 54 pounds with a barbell. However, beginners typically start with 14 pounds, novices can manage 31 pounds, advanced lifters can lift 85 pounds, and elite female athletes can curl an impressive 120 pounds.
Factors Affecting Curl Weight
These factors can influence your curl weight:
Age
For people between 15-90, the average curling strength maxes out at 25 for elite athletes and stays constant up to 40, after which it starts tapering. You should go all out between 25 and 40 if you want to set a monster biceps curl PR.
Gender
On average, males exhibit greater strength than females. Men in the same age, experience, and weight bracket will be able to lift heavier than their female counterparts.
Weight
Heavier folks will generally be able to lift more than their peers in the same age and experience group. The additional weight provides more strength and stability required to lift heavier weights.
Experience Level
More experienced lifters will, on average, be able to curl heavier weights than those with lesser experience. It is mainly because experienced lifters have spent more time mastering their craft and have the muscle power to back it up.
Exercise Variation
You shouldn’t expect to curl the same weight on the standing barbell curl as the barbell preacher curl. Furthermore, your grip (overhand or underhand) and hand placement also play a role in determining how much weight you can curl.
Training Goal
People training to compete in a strict curl competition can curl more than a recreational lifter. Strength-focused athletes use the 1-5 rep range to go as heavy as possible. On the flip side, people focusing on aesthetics stay in the 8-12 rep range.
Form
Your exercise form plays a crucial role in how much you can curl. Lifters using a lousy form and a lot of momentum will be able to lift heavier than folks using a strict form. Despite the allure of lifting heavy, you should stick to a strict form, as neglecting your form increases your risk of injury.
How To Find Your 1RM Curl Weight
The weights listed in this article are one-rep maxes. Notably, attempting a one-rep max without the right skills and experience can lead to injury. You must perform a 1RM under expert supervision, especially if you are a rookie.
Use a one-rep max calculator to find the maximum weight you can curl on a particular exercise variation. You, however, need to perform the exercise before using the calculator. Input the weights you used and the reps you were able to complete on the exercise with the perfect form to get your one-rep max number.
How To Curl With the Correct Form
This is how to perform the barbell and dumbbell curl with the correct form:
Dumbbell Curl
Stand tall with a hip-width stance while holding a dumbbell in each hand with a neutral (palms facing each other) grip.
The dumbbells should be resting on the outside of your thighs at the starting position.
Keeping your elbows pinned to your sides, curl the dumbbells to your chest height.
Turn your palms toward the ceiling during the concentric (upward) movement.
Pause and contract your guns at the top.
Slowly return to the starting position.
Repeat for recommended reps.
Pro Tip: Turn your palms inward at the top for optimal biceps peak contraction.
Check out our complete dumbbell curl guide here!
Barbell Curl
Stand upright with a hip-width stance.
Hold the bar with a shoulder-wide underhand grip.
Keeping your elbows pinned, curl the bar to your shoulder level.
Pause and contract your biceps at the top.
Rinse and repeat.
Pro Tip: Control the weights on the eccentric (lowering) motion. Letting the bar drop to your thighs removes the tension from your biceps.
Check out our complete barbell curl guide here!
How To Increase Your Maximum Curl Weight
Use the following tips to improve your biceps curling performance:
Progressive Overload
To lift heavier on the biceps curl, you must constantly engage in challenging workouts. Contrary to what most lifters think, you don’t always have to lift heavy weights in each workout to get stronger.
Advanced training techniques like dropsets, supersets, and intraset stretching can provide the stimulus required for muscle and strength gains. Furthermore, you could also increase your training intensity and volume to spur growth.
Diet
You cannot out-train a bad diet. If you want to grow bigger and stronger, you must follow a balanced diet. Stick to your daily caloric goals and a high protein intake. Seek expert help if you lack the knowledge to design an effective diet.
Rest
Training your arms every day might sound like a good plan to build strength and muscle mass; it, however, can stall your growth because of overtraining. Your biceps are a small muscle group and require at least 48 hours of rest between workouts to recover optimally. Training them too frequently can increase your risk of injury.
FAQs
How to know if I’m curling sufficient weights?
Your ideal curl weight will depend on your age, gender, weight, experience level, and exercise variation. Use the average weights given for the barbell and dumbbell curl above to tally your performance. You’ve nothing to worry about If you’re curling more than the average for your weight class.
How much weight should I use for bicep curls?
Again, the weights you will use will depend on your age, gender, weight, experience level, and exercise variation. You will also have to adjust your weights according to your training goal. Lifters training for hypertrophy should use a weight that allows them to complete 8-12 reps with a picture-perfect form. On the other hand, folks focusing on strength gains will be better off in the 1-5 rep range. [1]
Also Check Out:
Average Bench Press By Weight, Gender, and Experience Level
Average Deadlift By Weight, Gender, and Experience Level
Average Squat By Weight, Gender, and Experience Level
Average Pull-Up and Chin-Up By Weight, Gender, and Experience Level
Average Power Clean By Weight, Gender, and Experience Level
Wrapping Up
Knowing the average curl weight for males and females can help you set realistic goals. You must, however, ensure that you don’t bite off more than you can chew. After you have found the average curl weight for your age, weight, gender, and experience level, you shouldn’t take on that weight in your first gym session.
Use progressive overload techniques to develop the necessary strength to lift the average curl weight for your group and then some more. Remember, always prioritize lifting with the correct form over moving heavy weights. Best of luck!
References
Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021 Feb 22;9(2):32. doi: 10.3390/sports9020032. PMID: 33671664; PMCID: PMC7927075.
Average Neck Size For Males and Females
Have you ever looked in the mirror and wondered if you have a giraffe-like neck? Don’t worry; you are not alone. Most of us have tried grabbing our necks in our hands.
Your neck size can affect your overall physique aesthetics. That said, the neck is one of the most overlooked muscles in the body. Consider bodybuilding for a second. Bodybuilders spend countless hours working on their pecs, biceps, quads, and even calves, but they neglect training their necks. Bodybuilding programs rarely feature neck exercises.
Your neck supports your head, protects your spinal cord, and allows you to move your head in all directions.
Combat sports fare better in the neck training department. Boxing and MMA athletes focus on training their necks as it allows them to take punches without getting knocked out. It also reduces the risk of concussions, neck strains, and other traumatic injuries.
Although most people don’t pay much attention to their neck size, it says a lot about them. A thick neck can signal dominance and strength, which can help you stand out in a crowd. Conversely, a small neck is often associated with weakness and vulnerability.
In this article, we go over the average neck size for males and females, factors affecting your neck size, how to measure your neck size correctly, and health risks associated with your neck size.
Furthermore, this article will help you determine whether you are a big burly bison or a delicate swan. Okay, enough with the animal analogies; here is everything you need to know about the average neck size for males and females.
Why You Should Know the Average Neck Size
You could determine your neck size by wrapping a measuring tape around your neck. Doing so will help you find a fitting collared shirt and ensure you don’t suffocate in your new wardrobe. Furthermore, knowing your neck size can help you assess your fitness level as it is linked with your body weight, BMI, waist size, and waist-to-hip ratio. [1]
Besides affecting your physique aesthetics, your neck size also says a lot about your health and fitness. A 2016 study found that your neck size may be a better alternative to waist circumference and other anthropometric measures as a metabolic risk marker for prediabetes. The study concludes that neck circumference can be considered for routine assessment in primary care clinics when using expensive and sophisticated machines is neither easy nor justifiable. Neck circumference measurements can be instrumental among populations such as pregnant women, where taking traditional measures may be challenging or not meaningful. A different study found that men with big necks may be at higher risk of heart disease. [2][3]
What is average neck size for men and women?
The average neck size for men is 15.2 inches (38.7 cm), while for women it is 13.1 inches (33.3 cm), as found in a 2020 study. It’s crucial to note that neck circumference is closely associated with factors such as body weight and BMI, so individual measurements may vary. To accurately measure your neck size, wrap a flexible measuring tape around the base of your neck, just above the collarbone. Knowing your neck size is essential for selecting well-fitting garments like shirts, as well as for monitoring changes in body composition or weight distribution.
Average Neck Size For Males
Your body mass index (BMI) is generally used to see if your neck is average size. BMI is based on your height and weight; it is derived by dividing your weight (in pounds) by the square of your height (in feet). You could use our convenient online calculator to determine your BMI.
Based on your BMI score, you will be categorized accordingly.
Underweight =
Average Wrist Size for Males and Females
Your wrist size is more important than you might think; knowing your wrist size can save you hundreds of dollars. If you’ve ever bought a watch online, you’d know that the first thing they ask you for is your wrist size. Besides your wrist circumference, you must know your wrist diameter to pick the perfect watch case.
Guess your wrist size, and there is a high probability that you’ll end up with an ill-fitting watch that has no charm and strangles your arm like a python.
Besides helping you in your shopping endeavors, your wrist size can significantly affect your overall health and fitness. A person with small wrists probably has a lower bone density, increasing his risk of fractures and injuries.
Generally, men have bigger wrists than their female counterparts; it is mainly because of differences in body size and muscle mass. It, however, doesn’t mean that men always have bigger wrists than ladies. Your wrist size can vary depending on age, height, weight, body composition, and genetics.
In this article, we go over the average wrist size for males and females, how to measure your wrist size accurately, the factors affecting your wrist size, and the implications of your wrist size.
Knowing your wrist size and diameter will make you look like someone who knows what they are talking about the next time you walk into any jewelry store or watch shop. So, without any further ado, let’s get into the average wrist size for males and females.
Why You Should Know the Average Wrist Size For Males and Females
Measuring Wrist
Knowing your wrist circumference before buying a watch or a bracelet ensures a proper fit. Furthermore, learning about the average wrist size for males and females will help you analyze how you stack up against your peers.
The wrist size is a lot more important than what most people give it credit for. For example, your body frame can depend on your wrist size.
The wrist size is also widely used as anthropological reference data in many surveys, as it can provide valuable insights into your health and wellness.
Most people grow up believing that they have awfully thin wrists. However, these assumptions fade away as soon as they learn about the average wrist size for their group, helping boost self-confidence.
Average Wrist Size For Males
According to anthropometric data published by the U.S. Army Natick Soldier Systems Center in 2017, the average male wrist size is 6.77 inches (17.2 cm). [1]
Different studies conducted over the years have shown that the average male wrist size measures just under 7 inches in circumference. [2]
Your wrist size depends on your age, gender, body type, height, genetics, and composition. Although wrist size can indicate overall body size and composition, it should not be solely relied upon as a complete indicator of health and fitness levels. Later in this article, we will also discuss the implications your wrist size can have on your overall health.
Average Wrist Circumference For Teenage Boys
According to the report compiled by the Census at School, which is run by the Statistical Society of Canada, here is the average wrist size for boys: [3]
Age
Average Wrist Size (inches)
8
5.57
9
5.70
10
5.85
11
5.91
12
6.14
13
6.33
14
6.44
15
6.51
16
6.66
17
6.84
18
6.66
The average wrist size for boys undergoes a steady rise with age. Boys at eight have an average wrist of 5.57 inches. It rises to 5.7 inches when they turn nine, 5.85 inches at 10, 5.91 inches at 11, 6.14 inches at 12, 6.33 inches at 13, 6.44 inches at 14, 6.51 inches at 15, and 6.66 inches at 16. The average wrist size for boys tops at 6.84 inches when they turn 17 and sees a minor drop at the age of 18.
Average Wrist Width (Diameter) For Males
Your wrist width measurement comes in handy when you’re on the market for a watch. It helps you choose the correct watch case size for your wrist. You’ve probably seen guys with twig arms rocking a giant wristwatch. It’s no secret that these watches don’t suit their personality.
These fellas could have avoided this blunder only if they had invested some time learning about their wrist diameter. Most watches mention their case diameter on the box. As a rule of thumb, your watch case diameter should be a few millimeters less than your wrist diameter.
As per the US anthropometric data taken from the CDC’s Vital and Health Statistics report, the average male wrist width is 5.9 cm (2.28 inches). This data is based on the wrist breadth measurements of 7,501 men aged 20 and older. [4]
Age
Wrist Breadth (inches)
20-29
2.28
30-39
2.32
40-49
2.32
50-59
2.36
60-69
2.40
70-79
2.40
80+
2.40
According to this data, the average wrist diameter in men grows steadily with age. The average wrist width for men in the 20-29 age bracket is 2.28 inches. It increases to 2.32 inches for men between 30 and 49. The average male wrist breadth jumps to 2.36 inches for folks in the 50-59 age bracket before peaking at 2.40 inches for men above 60.
Men’s Wrist Size Chart
We have compiled a convenient chart for folks trying to determine their wrist size. We used different anthropometric research and sizing guides to create this table.
Size
Wrist Size (inches)
Extra Small
Average Forearm Size For Men and Women
Forearms are one of the most overlooked muscles, even though they are right under the most loved muscle group — the biceps. Developed forearms can add to your physique aesthetics and make you stand out by improving your symmetry, proportions, and balance. Your forearms are constantly on display. Whether you wear a t-shirt to work…