Calculate waist to hip ratio for women. Ideal female body proportions

Over the past decades, the average waist has been seriously spreading. The most successful waist-to-hip ratio for women is considered to be 0.7 or less. However, in the modern world this figure is closer to 0.8. It's important to understand that a larger waist doubles your risk of premature death from all causes. Every extra 5 cm around the waist increases the risk of premature death by 13% in women and 17% in men. Dr. Andrey Beloveshkinabout indicators that can be measured independently.

We only need a measuring tape and a telephone (calculator). Yes, I remind you again that it is not excess weight in itself that is harmful, but internal (abdominal, visceral) fat. At risk are some people with a completely normal overall height-to-weight ratio, but with a large waist circumference.
Twin studies have shown that 22-50% of waist-to-hip ratios can be explained by genetic factors.

Among other factors, nutrition and lifestyle take first place..

1. Waist circumference (centimeters).

The normal girth for women is 80 centimeters (this is the upper limit, which should not be exceeded), women with a smaller girth can only rejoice, because they have a normal weight, when the girth ranges from 80 to 88 centimeters - this is a slight increase in weight, over 88 - obesity .

In general, women with thin waists are more attractive to the opposite sex. An ideally proportioned woman should have a waist-to-hip ratio of approximately 0.7 (more precisely, between 0.60 and 0.72).

For men, normal parameters are up to 94 centimeters, from 94 to 102 – weight gain, and more than 102 – a threat, that is, obesity. These people have an increased risk of dying from heart disease and cancer.

Statistics are given: in men with a waist circumference of at least 100 cm, the mortality rate is 50% higher than in those whose waist circumference was less than 89 cm. The researchers gave the example of a man with a height of 178 cm. If such a person has a waist circumference of 107 cm, his life may be reduced by 1 year and 7 months. Even with normal weight A large waist size affects life expectancy.

2. WHtR (waist-height ratio).

Waist/height ratio. The norm for this index is less than 0.5 for men and women, i.e. The waist circumference should not exceed half the person's height.

3. Waist-hip circumference index. WHR (waist-hip ratio).

Waist/hip ratio. Waist circumference is measured at the level of the navel. Pelvic circumference is measured at its widest point. Normally, this index is less than 0.85 for women and less than 1.0 for men. If a person has abdominal-visceral obesity, he or she has a WC/TB ratio of more than 0.85 in women and more than 1.0 in men (Stern et al., 1995). Hip circumference is measured below the greater femoral tuberosities.

According to the World Health Organization (WHO) protocol, waist circumference should be measured midway between the lower edge of the lower rib and the top of the iliac crest (the upper pelvic bone, seen from the side). A measuring tape is used for this. When tightened, it should create a pressure equivalent to 100 grams. Hip circumference should be measured around the widest part of the buttocks, using the same tape, parallel to the floor.

The US National Institutes of Health and the National Nutrition Examination Program use results obtained by measuring at the top of the iliac crest—essentially where we typically have the waistband of standard pants.

Often, non-professionals measure the waist at the level of the navel, but studies have shown that this method can often result in an understatement of its actual circumference.

When measuring both circumferences, a person should place his feet side by side, arms apart, body weight evenly distributed, and there should be no excess clothing. Breathing should be normal, calm, and measurements should be taken at the end of exhalation. Each measurement is repeated twice, and if there is a centimeter difference between them, then the average results are taken.

In practice, in order not to delve into all these subtleties, the waist with a slender figure is most correctly measured simply in the area of its smallest circumference, as a rule, slightly above the navel. In the case where the waist is convex rather than concave, for example, as happens during pregnancy or if you have excess weight, then the location of the smallest circle is often more difficult to determine. In such cases, to determine the degree of obesity, a measurement is taken a couple of centimeters above the navel. Hip circumference can be measured simply visually at the widest part of the buttocks.

Some aspects of the waist and health

1. Character.

Women with a wider waist are characterized by “masculine behavior.” Visceral obesity is associated with an increase in... And for men it’s the opposite. According to Cashdan, in countries where women occupy a subordinate position in economic terms (Japan, Portugal, Greece), thin waists are more common among local residents. In countries with pronounced gender equality (Denmark, Great Britain) the situation is exactly the opposite.

2. Reproductive health.

Women with thin waists enjoy better health. In addition, they are less likely to suffer from infertility and chronic diseases of the reproductive system. Therefore, a low WHR indicates good health and fertility. A recent study found that in vitro fertilization was more successful in women with a WHR between 0.70 and 0.79 than in women with a WHR greater than 0.80.Women who do not have a waist are more likely to have problems conceiving.

Research has shown that if female body produces too little estrogen, then the notorious coefficient (0.7), as a rule, exceeds the norm. And if you compare a woman whose coefficient is 0.9 with a woman whose coefficient is 0.8, then the first one is one third less likely to get pregnant. By the way, in those areas of the planet where ideas about beauty differ from the Euro-American standard, the ratio of waist to hip sizes also approaches the above-mentioned coefficient. Thus, in a number of African countries, men prefer plump women with wide hips, respectively, with sizes of 100 and 135 centimeters. And now - 100: 135 = 0.74. Be patient! The main thing is that the waist is noticeably narrower than the hips.

3. Higher mental abilities.

Research has also shown that women with big difference between the volumes of the waist and hips have a particularly sharp mind. Accordingly, the greater the difference between a woman’s hips and waist, the better her cognitive performance.

In their study, scientists examined the abilities of 16 thousand girls and adult women and came to the conclusion that more curvaceous representatives of the fair sex demonstrate better results on mental tests. The reason lies in the fatty acids that accumulate in the thighs. It is in this part of the body that the highest concentration of Omega-3 acids is observed, which improve the mental abilities of a woman during pregnancy and her unborn baby.

4. Cardiovascular health.

Waist size quite reliably indicates an increased risk of hypertension, diabetes and high cholesterol. Studies have confirmed that health risks begin to increase if a woman's waist reaches 80 centimeters; at 89 centimeters it increases significantly. For men, the risk increases from 94 centimeters. Then we will talk about adjusting for height, because these are relative figures, and they are not suitable for people who are too tall or too short, for children, and also for representatives of some ethnic groups. For example, among the Japanese, the risk increases sharply if the waist size in men reaches 85 centimeters, and in women - 90 centimeters. The risk of stroke is increased sevenfold.

5. Cancer.

A study published in the Archives of Internal Medicine found that it also increases the chances of dying from cancer, respiratory failure and other causes. After all, a large waist circumference indicates an excessive amount of fat around the abdominal organs. And this is usually associated with inflammation, high cholesterol, risk of diabetes and other problems.

By measuring your waist using a tape measure, you can determine whether you are at risk. The norm is 90 cm for men and 75 cm for women. Regarding overweight people, the conclusion of American scientists is this: extra 30 cm in men and 32 cm in women doubles the risk of death. As for women with normal weight, the research results are completely stunning. Every extra 10 cm in the waist increases the likelihood of acquiring a fatal disease by about 25%.

6. Cancer in hormonal-dependent organs (breast and prostate).

The accumulation of fat deposits around the waist over a lifetime is directly linked to an increased risk of breast cancer after menopause, British researchers have found. Statistical analysis showed that the rate of increase in skirt size between 25 and 55 years of age is a clear indicator of the risk of developing the disease later in life: increasing waist circumference by one size every ten years increases this probability by 33 percent, and by two sizes increases this probability by 77 percent. .

Research shows that women whose WHR remains in the 0.7 range have optimal estrogen levels and are less susceptible to diabetes, cardiovascular disease and genital cancer. Men with a WHR of approximately 0.9 have good potency. These men have a low risk of developing prostate cancer.

7. Severity of atherosclerosis (including hidden).

Waist-to-hip ratio may be a better predictor of subclinical atherosclerosis in postmenopausal women than body mass index (BMI) or waist circumference, Korean scientists have concluded in a new study. The results of the work are presented online in the journal Maturitas. Study author Dr. Hyun Jung Lee noted that it was not possible to identify even a trend towards a statistically significant relationship between the BMI of the participants and the likelihood of them having subclinical atherosclerosis. The most revealing was the ratio between waist and hip circumference. The results obtained from this work suggest that the waist-to-hip ratio is more reliable anthropometric indicator to determine the presence of subclinical atherosclerosis in the postmenopausal period.

Editorial opinion may not reflect the views of the author.
In case of health problems, do not self-medicate, consult your doctor.

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Women's health test

Midlife crisis occurs in both men and women. If in men “shocks” occur mainly in the mind, then For beautiful ladies it all starts with their figure. After 40 years, almost everyone gains extra pounds. Even if the scales do not show a significant increase, the silhouette changes, and the clothes begin to fit, to put it mildly, “wrong.” Studies have shown that middle-aged women lose between a third and half of their total muscle mass. Metabolism slows down with age, the total content of adipose tissue in the body increases, and low mobility only spurs these processes. So, in 10 years you can easily gain 2 sizes. And all because the muscles “dry out” and become less voluminous than fat. Because of this sometimes weight can remain stable, but volumes can grow. That's female nature.

Lifestyle is not the most important factor determining age-related weight gain. One of the reasons for the “clumsiness” that has appeared: the children have grown up, there is no need to run after fidgets or carry a heavy stroller. But over time, new worries and new stresses appear: caring for parents, trying to save money to help grown children, and so on. Regardless of what causes stress, it always has a detrimental effect on the body. The level of the “alarming” hormone cortisol increases, and after it, fat cells actively “multiply”. A powerful release of cortisol is sometimes triggered by the most banal lack of sleep (working overtime or a hectic nightlife).

The maximum waist size for a woman is 88 cm. If the waist is even a centimeter larger, its owner faces serious problems.

How to avoid weight gain? You need to focus primarily on achieving a healthy lifestyle, and not on losing weight.

1) If the feeling of hunger occurs at an inopportune time, just drink a glass of water and the hunger will go away.

2) One apple eaten before a meal will fill the stomach, that is, it will reduce the amount of food and, therefore, calories.

3) Chewing gum Without sugar, it distracts from the feeling of hunger.

4) Regular physical activity. It is enough to do 5 times a week for 30-40 minutes of cardio exercise (intense walking, cycling, swimming or dancing), and throughout the year internal fat will be almost completely destroyed. Cardio is any activity that makes the heart beat faster. You can also wear a special vest, the pockets of which contain slightly weighted plates. In this case, the weight is placed on the core, rather than on the legs and arms, so that the joints of the wrists and ankles will be safe.

1. Are we gaining weight?

Hypothyroidism (decreased thyroid function) is one of the causes of excess weight in women over 40 years of age (leads to obesity).

Thyroid hormones help burn fat in the body. If the thyroid gland produces few hormones, extra pounds appear, which no diet can help get rid of.

Necessary:

1) Take a blood test for thyroid-stimulating hormone (TSH), which is responsible for the functioning of the thyroid gland.

2) Perform an ultrasound of the thyroid gland to determine its functional and physical condition.

Internal fat is associated with increased blood pressure, heart disease, the development of diabetes, and often the appearance of malignant tumors.

According to WHO, excess weight and sedentary lifestyle life are considered to be the cause of 1/3 of all cases of malignant diseases of the breast, intestines, uterus, as well as ovarian and pancreatic cancer.

2. Movement of venous blood almost entirely due to the muscles of the lower leg, which work when walking. Prolonged sitting leads to the fact that the veins become overfilled with blood, begin to stretch, the valves that should push the blood upward do not work - and varicose veins occur. Varicose veins lead to the formation of blood clots, which can break off, travel to the lungs and cause a fatal disease - pulmonary embolism.

Necessary

1) Warm up your legs every 40 minutes.

2)Move more.

3) If the first signs of varicose veins appear, use compression treatment (bandages, stockings, stockings, tights).

3. Wrong diet.

Many women over 40 years old switch to a single meal and do not even suspect that this can lead to obesity. If a woman eats once a day, her intestines do not work well and constipation occurs.

Necessary:

Eat 5 times a day (breakfast, brunch, lunch, afternoon snack and dinner), and then your body will work well and you will have a stable, normal weight.

Women over 40 years of age should undergo periodic colonoscopy (almost one hundred percent (99%) method of endoscopic diagnosis of colon diseases). Colonoscopy detects inflammation, malignancy and benign formations at the earliest stages of development. A tiny endoscopic camera is inserted into the rectum. The image is transmitted to the monitor screen, and at multiple magnification the doctor sees everything that happens in the colon.

4 . It is important for women over 40 to keep control vitamin D levels in the body, blood sugar levels(colonoscopy procedure)

1) Vitamin D test

Vitamin D norm: 30-100 ng/ml

Vitamin D deficiency is a cause of osteoporosis. Vitamin D is the key that helps calcium enter cells and make bones strong. A lack of vitamin D in the body causes bones to become brittle, resulting in rickets in children and osteoporosis in adults.

Vitamin D stimulates the immune system: it “awakens” immune cells and makes them work.

170 g of black caviar or soft gel capsule “Golden Pearl” is the daily requirement for vitamin D.

2) Test for blood sugar levels

Sugar level: up to 5.5 mmol/l

High blood sugar levels corrode the body's blood vessels and can lead to blindness, stroke, heart attack and renal failure. You can do a blood sugar test yourself using a glucometer.

Soft gel capsules “Energy of Life” will help control blood sugar levels

5. Is your heart healthy?

Before age 40, women are much less likely than men to experience cardiovascular problems. After 40 years, a woman begins to lose the female sex hormones estrogens, which protect the walls of blood vessels from the formation of atherosclerotic plaques. That’s why myocardial infarction and stroke are so common in women after 40 years of age.

Necessary

1) Monitor blood pressure. It should be below 140/90 mmHg. Art.

2) Control blood sugar and cholesterol levels. High levels of sugar or cholesterol in the blood can lead to the formation of atherosclerotic plaques and the development of myocardial infarction or stroke. Atherosclerosis can lead to heart attack or stroke

3) Examine the heart.

6. Signs of menopause?

Nature gave each woman a certain number of eggs. Every month, one of the eggs leaves the female body. Until the supply of eggs is exhausted, the woman will be in the active childbearing period. As soon as the eggs run out, menopause occurs.

A follicle-stimulating hormone (FSH) test (to determine whether a woman has reached menopause) is done in the same way as a pregnancy test. If the test is positive, it means that the level of this hormone is high and the woman has entered menopause. When menopause occurs, a woman should go to a gynecologist and undergo all the necessary examinations.

7. Shortness of breath

The most common reason shortness of breath after 40 years - excess weight and lack of regular physical activity. But shortness of breath is not as bad as atherosclerosis, which begins to develop due to the lack of female sex hormones. As a result, the vessel is blocked by plaques, and there is nowhere for blood to flow. A blood clot forms and a heart attack occurs, death of the heart muscle due to cessation of blood flow.

You need to undergo a heart examination

8. Extreme fatigue

This is one of the most common complaints of women after 40 years of age. The cause of fatigue may be decreased thyroid function, hypofunction. The thyroid gland produces a hormone that triggers metabolism in the body. After 40 years, the level of this hormone decreases and we begin to feel tired. In addition, deficiency of this hormone reduces immunity and leads to dry skin.

It is necessary to examine the thyroid gland

9. Edema– one of the problems faced by women after 40 years

1) The ability of the kidneys to excrete sodium from the body is impaired, and fluid accumulates.

2) The increased mass of adipose tissue absorbs a large number of water.

It is necessary to exclude salt from the diet

Salt contains sodium, an element that retains fluid in the body, causes swelling, and increases the load on the heart and blood vessels. Excessive fluid content in the bloodstream causes arterial vessels to work faster. This leads to the fact that the vessels stop narrowing and expanding in time and the person’s blood pressure increases.

To get rid of swelling you need to:

1) Try to lose weight and replace fat mass with muscle mass.

2) Limit salt intake.

3) Spend one fasting day weekly on black (wild) rice. Boil a glass of rice without salt, divide into 8 servings and eat throughout the day. Black rice contains a large amount of potassium, which displaces sodium, and along with sodium, water will leave the body.

10. After 40 years, every woman should consult a gynecologist-endocrinologist and measure the level of your female sex hormones. Timely examination of the breast (mammography - X-ray examination, "candling") will help detect cancer before it takes hold of the body.

The study can detect formations larger than 3 mm. The tumors themselves can be small, like peas, and larger - like beans, plums and even potatoes. After 40 years, mammography should be done once a year

Women should perform breast self-examination from the age of 18. Breast self-examination should be performed monthly, since the tumor is asymptomatic even in its most advanced stages. The examination is carried out from the 7th to the 13th day of the menstrual cycle every month.

Breast self-examination rules:

Place your hands on your belt. Look in the mirror to see if there is asymmetry in the chest, if there is pain in the chest, if the nipple is retracted. Place your hand behind your head, divide your chest into sectors, and feel each sector. Then examine the axillary areas for metastases. If you notice discharge from your nipple, consult your doctor immediately. A HER2/neu test should be done (detects receptors in malignant cancers).

We continue the leptin cycle and deficit-abundance regimes, talking about visceral fat. Since body mass index and weight don't work, what should you measure? I will tell you about a number of indicators that you can measure yourself. Let's start with the waist and waist derivatives. I note that over the past decades, the average waist has been seriously spreading. The most successful waist-to-hip ratio for women is considered to be 0.7 or less. However, in the modern world this figure is closer to 0.8. It's important to understand that a larger waist doubles your risk of premature death from all causes. Every extra 5 cm around the waist increases the risk of premature death by 13% in women and 17% in men. Today we’ll talk about the waist and health, and tomorrow – about the waist and attractiveness.

So, let's measure.

We only need a measuring tape and a telephone (calculator). Yes, I remind you again that it is not excess weight in itself that is harmful, but internal (abdominal, visceral) fat. At risk are some people with a completely normal overall height-to-weight ratio, but with a large waist circumference.
I would like to draw your attention to the fact that twin studies have shown that in 22-50% of cases the ratio of waist to hip circumference can be explained by genetic factors. Among other factors, nutrition and lifestyle occupy the first places.

1. Waist circumference (centimeters).

The normal waist circumference for women is 80 centimeters (this is the upper limit, which should not be exceeded), women with a smaller circumference can only rejoice, because they have a normal weight, when the circumference ranges from 80 to 88 centimeters - this is a slight increase in weight, over 88 - obesity. For men, normal parameters are up to 94 centimeters, from 94 to 102 – weight gain, and more than 102 – a threat, that is, obesity. These people have an increased risk of dying from heart disease and cancer.

Statistics are given: men with a waist of at least 100 cm have a 50% higher mortality rate than those with a waist of less than 89 cm. In general, women with thin waists are more attractive to the opposite sex. An ideally proportioned woman should have a waist-to-hip ratio of approximately 0.7 (more precisely, between 0.60 and 0.72). The researchers gave the example of a man with a height of 178 cm. If such a person has a waist circumference of 107 cm, his life can be shortened by 1 year and 7 months. Even with normal weight, a large waist size affects life expectancy.

2. WHtR (waist-height ratio).

Waist/height ratio. The norm for this index is less than 0.5 for men and women, i.e. The waist circumference should not exceed half the person's height.

According to the World Health Organization (WHO) protocol, waist circumference should be measured midway between the lower edge of the lower rib and the top of the iliac crest (the upper pelvic bone, seen from the side). A measuring tape is used for this (colloquially “centimeter”). When tightened, it should create a pressure equivalent to 100 grams. Hip circumference should be measured around the widest part of the buttocks, using the same tape, parallel to the floor.

Often, non-professionals measure the waist at the level of the navel, but studies have shown that this method can often result in an understatement of its actual circumference.

When measuring both circumferences, the person should have their feet side by side, arms apart, body weight evenly distributed, and no excess clothing. Breathing should be normal, calm, and measurements should be taken at the end of exhalation. Each measurement is repeated twice, and if there is a centimeter difference between them, then the average results are taken.

In practice, in order not to delve into all these subtleties, the waist with a slender figure is most correctly measured simply in the area of its smallest circumference, as a rule, slightly above the navel. In cases where the waist is convex rather than concave, for example, as happens during pregnancy or when you are overweight, the location of the smallest circumference is often more difficult to determine. In such cases, to determine the degree of obesity, a measurement is taken a couple of centimeters above the navel. Hip circumference can be measured simply visually at the widest part of the buttocks.

Some aspects of the waist and health.

1. Character.

Women with a wider waist are characterized by “masculine behavior.” Those who read my article about visceral obesity and sex hormones remember that visceral obesity is associated with an increase in testosterone. And for men it’s the opposite. According to Cashdan, in countries where women occupy a subordinate position in economic terms (Japan, Portugal, Greece), thin waists are more common among local residents. In countries with pronounced gender equality (Denmark, Great Britain) the situation is exactly the opposite.

2. Reproductive health.

Women with thin waists enjoy better health. In addition, they are less likely to suffer from infertility and chronic diseases of the reproductive system. Therefore, a low WHR indicates good health and fertility. A recent study found that in vitro fertilization was more successful in women with a WHR between 0.70 and 0.79 than in women with a WHR greater than 0.80. Women who don't have a waist are more likely to have problems conceiving

Studies have shown that if the female body secretes too little estrogen, then the notorious coefficient (0.7), as a rule, exceeds the norm. And if you compare a woman whose coefficient is 0.9 with a woman whose coefficient is 0.8, then the first one is one third less likely to get pregnant. By the way, in those areas of the planet where ideas about beauty differ from the Euro-American standard, the ratio of waist to hip sizes also approaches the above-mentioned coefficient. Thus, in a number of African countries, men prefer plump women with wide hips, respectively, with sizes of 100 and 135 centimeters. And now - 100: 135 = 0.74. Be patient! The main thing is that the waist is noticeably narrower than the hips.

3. Higher mental abilities.

Research has also shown that women with large differences between their waist and hip measurements have especially sharp minds. Accordingly, the greater the difference between a woman’s hips and waist, the better her cognitive performance.

4. Cardiovascular health.

These figures are relative and are not suitable for people who are too tall or too short, children or some ethnic groups. For example, among the Japanese, the risk increases sharply if the waist size in men reaches 85 centimeters, and in women - 90 centimeters. Stroke. The risk of stroke is increased sevenfold.

5. Cancer.

The experiment by Eric J. Jacobs and his colleagues from the American Cancer Society in Atlanta involved 48.5 thousand men and 56.3 thousand women over the age of 50 years. During the study period (1997 to 2006), 9,315 men and 5,332 women from this group died.

Scientists were most surprised by the results among women. having no weight problems. It was in this category that the relationship between waist size and mortality risk was greatest. “If you're at the right weight for your height,” says Dr. Jacobs, “but your waist size is increasing and you're switching to larger size clothes, this is a warning sign that it’s time to start eating right and exercising more. Even a small reduction in waist size, an inch or two, can be quite beneficial."

6. Cancer in hormonal-dependent organs (breast and prostate).

7. Severity of atherosclerosis (including hidden).

Waist-to-hip ratio may be a better predictor of subclinical atherosclerosis in postmenopausal women than body mass index (BMI) or waist circumference, Korean scientists have concluded in a new study. The results of the work are presented online in the journal Maturitas. Study author Dr. Hyun Jung Lee noted that it was not possible to identify even a trend towards a statistically significant relationship between the BMI of the participants and the likelihood of them having subclinical atherosclerosis. (Remember about “healthy fat people”?). The most revealing was the ratio between waist and hip circumference. The results obtained in this work suggest that waist-to-hip ratio is a more reliable anthropometric indicator for determining the presence of subclinical atherosclerosis in the postmenopausal period.

Start, continuation here:

The ideal parameters of our body depend not only on the number of muscles, their relief, slimness and height. The key factor is body proportions. In this article we will tell you about modern beauty standards, ideal male and female figures, their classic proportions, as well as give several recommendations and present to your attention several useful tips from the experts.

Modern beauty standards: basic parameters

The modern world has its own concepts and ideal body parameters. Each of us at least once in our lives thought about whether our characteristics fit these values? Below we will present to your attention the classic ideal proportions of the human body in modern fitness and bodybuilding.

Height

Standard growth parameters for residents of Russia and CIS countries:

people with a height below 170 cm are considered small;
175-185cm is considered average and optimal height;
People taller than 190 cm are considered tall.

It is worth noting that people different nations and nationalities have different averages, and the above figures will not be considered the norm for them. If you want to grow taller, then you need to put a lot of effort into certain height-increasing workouts. You also need to know that this parameter cannot be adjusted after 25 years.

The height of each person is individual, based on this, everyone can calculate the ideal proportions of height and weight for themselves. There is a way to check this - the Quetelet index.

It is relevant for men and women aged 20 to 60 years. To determine your body proportions and find out their indicator relative to the norm, you need to solve a simple arithmetic equation. But the result may not be correct if you are a professional athlete, a pregnant woman or a young man.

Measure your height, raise it to the second power. After this, the body weight must be divided by the resulting figure. Example: 175 cm, 70 kg; 70:(1.75*1.75) = 22.8. The answer in the equation will be considered the correct body proportion index.

the norm for males is 19.5-25.5;
the norm for females is 19.5-24.5;
weight deficit – up to 18.5;
excess – 25.5-29.5;
first degree obesity – 30-35;
second degree – 35-40;
third degree – 40+.

Waist

Based on the table of ideal proportions, we present the optimal waist to height ratios for men and women:

height 150-155 cm: minimum – 55 cm, maximum – 60 cm;
155-160 cm: 60, 65;
160-170 cm: 63, 69;
170-180 cm: 69, 73.

To determine your waist size, measure it with a tape measure at the point where your ribs begin.

Legs

The standard leg length is considered to be 50-56% of a person’s height, depending on gender. You should do this measurement standing with your back straight. The circumference of the ankles, hips and legs should be proportional to the length of the entire body. For example, the ideal ratio of these body parts for a height of 175-180 cm is 59.38 and 21 cm.

Hips

To find out the volume of your hips, you need to measure their circumference slightly above the groin.

Standard hip volume indicators for men and women of different heights:

height 150-155 cm: 83-90 cm;
155-160 cm: 85-100 cm;
160-170 cm: 85-106 cm;
170-180 cm: 90-110 cm.

Breast

In order to measure the chest, it is necessary to measure the circumference of the pectoral muscles with the arms lowered along the body.

The average sizes for men and women are:

height 150-155 cm: 73-85 cm;
155-160 cm: 80-88 cm;
160-170 cm: 85-95 cm;
170-180 cm: 89-99 cm.

We take age into account

Above were examples for men and women from 25 to 35 years old. With age, ideal proportions will change, since a person will begin to age from that moment on. The length of the torso, arms, legs will decrease over time. In order to slow down the aging process as much as possible, it is necessary to systematically engage in physical exercise.

If you are unhappy with your height and the length of your limbs, then after you work hard on yourself, these indicators can be brought close to ideal. But it is worth considering the fact that after 25 years it will no longer be possible to do this, since the process of growth and development of the body will stop.

Ideal male figure

There are many ways to determine whether you have the ideal male figure. After all, having a strong body, ideal legs with developed muscles does not mean anything. Let's consider the basic relationships, proportions and indices of the ideal human figure.

Waist to Shoulder Ratio

The ideal ratio of shoulder width to waist in men is the main sign of a reference body.

The beauty standard is the ratio of forearm circumference to waist circumference, which should be 0.75. This indicator is the standard and is considered the most attractive for women.

If your waist-to-shoulder ratio falls short of this standard, don't worry. Indeed, in modern bodybuilding there are many training options to obtain the necessary proportions. For example, if you need to reduce the value obtained, then you need to adhere to exercise regimes that will help burn fat calories in these places. In this case, it is necessary to build up the shoulder and back muscles.

165-172 cm – 76-80 cm;
170-183 cm – 80-83 cm;
180-190 cm – 83-86 cm.

Standard shoulder circumference values:

165-172 cm – 41-43 cm;
172-183 cm – 43-45 cm;
180-190 cm – 45-47 cm.

The ideal proportions of the male body are considered to be a figure similar to an inverted triangle (V). With this body type, the chest stands out and the waist is narrow.

The difference between the circumferences of the chest and waist will help determine the ideal parameters of a male figure. The standard value is considered to be 25.

According to scientists, men with such indicators have quite good health and get sick less.

Standard waist circumference values for men of different heights:

165-172 cm – 76-80 cm;
170-183 cm – 80-83 cm;
180-190 cm – 83-86 cm.

Standard chest girth values:

165-172 cm – 115-118 cm;
172-183 cm – 118-123 cm;
180-190 cm – 123-128 cm.

This method of calculating the ideal proportions of a man’s body was developed by the ancient Greeks.

The Adonis index is based on the proportions of the “golden ratio”. The method is to divide the whole into two parts, in which the ratio of the larger to the smaller will be equal to the ratio of the whole to the larger. The main values for determining the “golden ratio” in human anatomy are shoulder width, waist and overall height. Thus, the “golden ratio” (ideal human parameters) will be considered a waist-to-shoulder ratio of 1:1.618.

Each person has a different proportionality to their body.

Taking the average indicators from the table of proportions of an ideal physique, we present the canons of proportions:

With a height of 165-170 cm:

weight – from 65 to 72 kg;
shoulders – from 35 to 37 cm;
neck – from 35 to 37 cm;
chest – from 105 to 110 cm;
waist – from 75 to 80 cm;
thigh – from 55 to 57 cm;
shin – from 35 to 37 cm.

With a height of 170-175 cm:

weight – from 72 to 80 kg;
shoulders – from 37 to 40 cm;
neck – from 37 to 40 cm;
chest – from 110 to 115 cm;
waist – from 80 to 85 cm;
thigh – from 57 to 37 cm;
shin – from 35 to 40 cm.

With a height of 175-185 cm:

weight – from 81 to 90 kg;
shoulders – from 40 to 45 cm;
neck – from 40 to 45 cm;
chest – from 115 to 125 cm;
waist – from 85 to 95 cm;
thigh – from 60 to 65 cm;
shin – from 40 to 45 cm.

Proportions according to da Vinci

The great scientist Leonardo da Vinci created his own proportions for the ideal figure of a man and woman.

According to da Vinci, the ideal proportions of a male body should correspond to the following parameters:

height – 24 palms;
foot length – 4 palms;
elbow length – 6 palms;
arm length and shoulder volume – 1.6 of total height;
the length of one ear is 0.33 of the length of the head;
the distance from the chin to the beginning of the hair on the forehead is 0.1 of the total height;
the distance from the chin to the top of the head is 0.125 of the total height;
distance from hair to eyebrows – 0.33 of the total length of the face;
the distance from the armpits to the elbow is 0.125 from the height.

Standards in bodybuilding

Currently, the standard for the male body is professional bodybuilders. They acquired ideal body parameters after long and hard training on themselves.

Ideal proportions in bodybuilding are:

clear trapezoid lines;
relief muscles;
cone-shaped pectoral muscles;
clearly defined back muscles;
slender neck;
developed muscles of the lower extremities.

Also integral is a strong physique, which can be calculated using the Pinier Index.

Pinier Index = Height (cm) – Weight (kg) – Chest circumference (cm).

Based on the results, the body type is determined:

less than 10 – strong;
10-20 – normal;
21-25 – average
26-35 – weak;
more than 36 – very weak.

Video “What should be the ideal figure”

Every girl wants to be beautiful and puts a lot of effort into this. In the world of fitness and fashion, there are ideal proportions of the female body (legs, waist, chest, hips, etc.).

Main female body types

There are five types of female body types:

Triangle. The characteristic signs of this body in women are:

voluminous hips;
narrow shoulders;
small waist size;
The upper part of the body is longer than the lower.

V-type:

hip volume is less than shoulder volume;
the upper body is shorter than the lower;
the waist is not expressed.

Rectangle:

approximately equal width of body parts;
the waist is not expressed;
protruding belly;
with low weight, strong muscle relief.

Eight. Classic type, which is in demand in the modeling business (body proportions 90/60/90):

the lower part of the body is proportional to the upper;
slim waist;
waist to hip ratio is 0.7.

pronounced breasts;
Thin legs;
small shoulder volume;
voluminous waist

Classic proportions for women

Ideal body proportions for women were developed by D. A. Konokhin.

According to his calculations, per centimeter of total body length there are:

neck – 0.17-0.21 cm;
shoulder – 0.17-0.21 cm;
hips – 0.31-0.35 cm;
chest – 0.45-0.5 cm;
pelvis – 0.55-0.65 cm;
waist – 0.36-0.41 cm.

To understand how your body fits ideal forms, multiply the height (cm) by the above values from the table. Then measure the circumference of the body parts you are interested in. The result will show how close or far you are from the standard.

Refined waist

Every woman's body type is different and unique. The ideal parameters of women differ significantly from the male figure.

Below are the waist width standards for girls of different heights:

height 150-155 cm – waist 57-58 cm;
155-160 cm – 58-60 cm;
160-165 cm – 60-62 cm;
165-170 cm – 60-64 cm;
170-175 cm – 64-66 cm;
175-180 cm – 66-68 cm.

Permissible deviations can reach five centimeters. The measurements will be accurate if there is no excess fat around your waist.

Hip to chest ratio

In the world of fashion and modeling, the most important parameters for women are hips, chest and waist.

The circumference of the forearm should be equal to the circumference of the hips. First of all, it looks aesthetically beautiful. If your body type is different, there is no need to be upset. In fitness, there are many specific workouts to get your hips and chest into the ideal ratio.

Growth parameters

There is no concept ideal height for woman. After all, each person is individual in himself. also in different countries and peoples average height may vary.

To determine whether you have an ideal ratio of height to other parts of the body, you need to resort to the “golden ratio” method (Adonis index), which we wrote about earlier in this article. For example, shoulder width should be 1/7 of height.

The ideal proportions of a girl’s legs depend on whether she has a thin or wide bone. Here is an example of the ideal proportions of legs to body:

if a girl has a wide bone, then her legs should be about 1.5-4.5 cm longer than half the length of her full height;
if the bone is medium, then their length should be 4-7 cm longer;
thin – 50% height + 6.5-10 cm.

How to achieve ideal parameters

In order to achieve ideal parameters, you should adhere to a certain training regimen, conduct exclusively healthy image life, systematically measure chest girth and hip girth.

It is in these parts of the body that fat deposits accumulate the most.

Regular training

To achieve the desired result faster, you need to train regularly. On the Internet there are many tables and methods for men and women to improve their body and keep it in good shape. Here are the basic rules that you must adhere to while playing sports:

Don't overload yourself. Excessive overwork will not give the desired results, but will only harm your body.
Don't do intense workouts every day. Daily vigorous exercise will not bear fruit, since muscle mass increases during rest.
To increase chest volume the most in simple ways are push-ups, pull-ups on the horizontal bar.
To tighten your gluteal muscles, do more running and squats in the morning.

Know that regular exercise will help you not only gain muscle mass or burn calories, but also strengthen your health, immunity, and reduce the risk of developing most diseases.

Proper nutrition

An important criterion for obtaining perfect body is proper nutrition.

We will give you some useful tips:

Eat four times a day, but in small portions. This will reduce the risk of fat deposits and improve digestion.
Don't eat fatty and fried foods.
Eat foods that are rich in protein. It is he who contributes to more rapid growth muscles after training.
To maintain a waistline in women, eat more “green” and “red” foods.
Monitor your daily calorie intake.
Don't drink soda and try to consume minimal amounts of sugar.

To achieve the ideal standards of a male or female body, here are some recommendations from experts:

Don't believe false promises. In order to get the desired result, you need to train a lot.
Don't use steroids, etc. All drugs of this type give a temporary effect. After stopping the course, your skin may sag.
Decide what exactly you want to improve in your body. This way you can achieve the desired result faster.
In addition to training, follow a sports diet regimen.
Join a gym. Working out with a trainer will give you results much faster than doing it on your own.
Before any workout you need to warm up. If you don't do this, there is a high chance that you may pull one or more muscle groups.

Attractiveness female figure depends on many factors, including the normal height to weight ratio. In general, this indicator is considered individual and it is difficult to say what it should ideally be. Some girls have wider bones or more muscles, while others have minimal muscles and narrow bones. To identify the ideal parameters of height and weight in girls and women, many factors must be taken into account.

Subtleties of calculating optimal body weight values

We will not definitely say what ratio is required for women. Often, girls, in an effort to achieve the ideal, set themselves quite difficult goals. For the sake of the treasured kilograms and volumes, some make serious sacrifices, but first of all you still need to determine your height to weight ratio using a table or special formulas.

One of the frequently used calculation parameters is body mass index. To calculate it correctly, you must also take into account the age of the fair sex. BMI is used today both in medicine and in professional types sports, and with its help sometimes determine the general state of health.

In some situations, after determining what the ratio of height to weight should be, you have to increase, rather than lose, weight. Each body is individual and all women are unique, therefore their physiques are different. At the same time, there is a certain similarity between different people in body structure. Before correcting your figure, it is recommended to determine your body type and calculate the ratio of weight to height using a table that shows the values of optimal weight at 16-20 years of age or older.

Subtleties of weight calculations for a woman’s height

When a woman's height exceeds 168 cm, she is considered tall. To measure height for its ratio to weight using a table or formula, you need to take off your shoes and stand with your back against the wall. In this case, someone should measure the top point on the top of the head, although you can do this yourself, but you can make a mistake by 1-2 cm. Based on the measurement results, you can draw certain conclusions:

height up to 150 cm is considered low;
from 151 to 156 cm - this is below average;
from 157 to 167 cm - the average for Russian women;
from 168 to 175 cm - tall;
over 176 is very high, which is rare.

The specific value must be taken into account to determine the height to weight ratio using a table or formula. Note that growth is always influenced by heredity.

What body types are there?

The constitution of a woman's body can be different. All existing physiques are conventionally divided into three categories:

Asthenics. Distinctive features include elongated limbs and a thin neck. Growth often exceeds average. The shoulders and hips are narrow, the chest is small, and the muscles are poorly developed. Girls and women with such a physique are usually more mobile, and even if not very proper nutrition may remain skinny.
Normal type. In such people, height to weight both at 18 and after 40 years is close to normal. Such people have a normal metabolism and all consumed calories are burned. The main thing is to monitor your diet to prevent uncontrolled weight gain.
Hypersthenics. In such girls and women, the height to weight ratio is usually disturbed. The shoulders and hips are usually wide, and the limbs and neck are quite short. Such people are more likely than others to gain extra pounds.

It is not difficult to determine your type to calculate the mouth-to-weight ratio using certain formulas. Just measure your wrist:

if its girth is less than 16 cm, you are asthenic;
if about 19 cm - normal physique;
more than 19.5 - you are a hypersthenic.

Should age be taken into account when calculating weight?

To correctly calculate the height-to-weight ratio for girls aged 20-30 years or women aged 43-53 years, it is important to take into account age. The fact is that over the years it becomes more and more difficult to maintain an attractive physique, as metabolic processes slow down.

Young girls aged 20-21 are more likely to have normal height-to-weight ratios than women over 50. This is due to a faster metabolism. The older a person is, the more the metabolism slows down. This is normal as the cells and tissues in the body age. The ideal ratio of height to body weight is least likely to be found in women over 50. With the right approach to nutrition, it is possible to achieve a little after 50 years.

How to calculate BMI?

To use the table to determine the ratio of height to weight, you need to be guided not only by weight and height, but also by body constitution. There is a special formula that was once invented by the Frenchman Brock: “height in cm - 100” - this is the optimal weight adjusted by 10%. In fact, this formula is very outdated and today the height to weight ratio for girls is calculated in other ways.

There are different tables for girls aged 16-20 or women after 30-40 years. Doctors often use the Quetelet index, to calculate which weight is divided by height in centimeters. Then, using the table, it is determined whether this value is normal or not.

Classification of health conditions depending on BMI	BMI		Health Risk	What to do
Classification of health conditions depending on BMI	18-25 years old	more than 25 years
Anorexia nervous. Anorexia ataroxic.	Weight less than 15% of expected, BMI less than 17.5		High	It is recommended to increase body weight and treat anorexia.
Underweight	Less than 18.5		Absent
Norm	19,5-22,9	20,0- 25,9	Absent
Excess body weight	23,0-27,4	26,0-25,9	Elevated
Obesity I degree	27,5-29,9	28-30,9	Elevated	Weight loss is recommended
Obesity II degree	30,0- 34,9	31,0-35,9	High
Obesity III degree	35,0-39,9	36,0-40,9	Very tall	Weight loss is strongly recommended
Obesity IV degree	40.0 and above	41.0 and above	Extremely high	Immediate weight loss is necessary

Sometimes for women from 16 to 40 years old the method of calculating the proportions between weight and height is used as follows:

thin ladies need to weigh about 325 g for every centimeter of height;
with an average build 350 g per centimeter;
with dense - 375 g.

If a woman is short, the weight norm is reduced relative to the calculated one by about 15%, that is, 4-5 kg. For clarity, we will consider several calculation methods and tables that allow us to determine healthy growth with weight ranging from 16 to 55 years and older.

Using Quetelet's table to calculate the ratio of height to weight

Many doctors and nutritionists use tables to determine the recommended height-to-weight ratio. They come in different forms, but the most popular among them is the Quetelet table. It takes into account weight, gender, age, height. Just find your height in the table, then relate it to your age, and you will find out what weight is normal for you.

Height	Woman's age
Height	20-29	30-39	40-49	50-59	60-69
150	48,9	53,9	58,5	55.7	54,9
152	51,0	55,0	59,5	57,6	55,9
154	53,0	59,1	62,4	60,2	59,0
156	55,8	61,5	66,0	62,4	60,9
158	58,1	64,1	67,9	65,8	62,4
160	59,8	65,8	69,9	65,8	64,6
162	61,6	68,5	72,2	68,7	66,5
164	63,6	70,8	74,0	72,0	70,7
166	65,2	71,8	76,6	73,8	71,4
168	68,5	73,7	78,2	74,8	73,3
170	69,2	75,8	79,8	76,8	75,0
172	72,8	77,0	81,7	77,7	76,3
174	74,3	79,0	83,7	79,4	78,0
176	76,8	79,9	84,6	80,5	79,1
178	78,2	82,4	86,1	82,4	80,9
180	80,9	83,9	88,1	84,1	81,6
182	83,3	87,7	89,3	86,5	82,9
184	85,5	89,4	90,9	87,4	85,8
186	89,2	91,0	92,9	89,6	87,3
188	91,8	94,4	95,8	91,5	88,8
190	92,3	95,8	97,4	95,6	92,9

At the same time, many experts distinguish the concept ideal weight from normal. To determine the ideal, they recommend subtracting 2-3 kg from the resulting norm. Also, asthenics always have lower values, while hypersthenics have higher values. Body weight indicators can vary within 3-4 kg.

Calculation of the ratio taking into account body fat

Many modern tables on the ratio of height to weight are compiled using a universal formula, that is, taking into account height and age. However, even this may not be enough for the most objective assessment of the attractiveness of a figure. For example, you can use this formula to determine your ideal weight:

50 + 0.75 * (height - 150) + (weight - 20) / 4.

As you understand, this method of determining the ratio of height to body weight in girls and women does not take into account volumes. In fact, from the age of 20 to 40-50 years, the percentage of body fat should vary between 12-20.

It is also important that the fat is properly distributed throughout the body - this will affect aesthetics. To calculate the fat distribution index, you can use the simplest method: divide the waist size in centimeters opposite the navel by the volume of the buttocks. The result obtained should fall within the range from 0.65 to 0.85.

Determining the norm of weight for height, taking into account volumes

John McCallum many years ago came up with a unique way to determine the normal height-to-weight ratio in women by measuring the volumes of different parts of the body. Everything is based on the following relationships:

the chest size should match the wrist circumference multiplied by 6.5;
the hip circumference should match the chest circumference multiplied by 0.85;
waist = bust * 0.7;
hip circumference = chest circumference * 0.53.

After these calculations, you can understand what type of figure you are:

apple (chest wider than hips, which are wider than waist by about 20 cm in girth;
pear - the hips are larger than the chest, and the waist is 30 cm smaller than the hips.

For girls and women from 16 to 40-50 years old with a height of 165 to 175 cm, for the correct ratio, the weight in kilograms should be related to the waist size in centimeters. Thus, the ideal volume ratio would look like:

the hip circumference is 25 cm greater than the waist circumference;
chest and hip circumferences converge;
Waist circumference coincides with height in cm minus 100.

According to this formula, the ideal height to weight for girls and women will be the following: with a height of 165 centimeters, the waist should correspond to 65 centimeters, the chest to 90 centimeters.