Why is it that women find broad shoulders on men attractive? Well, broad shoulders imply strength, valor, and virility. Also, it is human nature to perceive attractiveness based on traits that we would desire in a mate. Turns out, though, that there is actually a science behind the perfect male body measurements.
The Divine Proportion
Phi (Φ = 1.618…) is the number referred to as the divine proportion (aka Golden Ratio, Golden Mean). Like pi (pi=3.14…), phi is an irrational number (i.e. goes on forever). Two quantities are said to be in divine proportion if their sum divided by the larger quantity is equal to the larger quantity divided by the smaller quantity, i.e.
People have known about phi a long time, in fact, architects and sculptors have been incorporating it into their work since the BC era (Vitruvian man, anyone?). It is no coincidence that phi also occurs throughout nature (examples). There is a certain significance to this number, and it should be of no surprise that the divine proportion plays a part to determine what body proportions we find attractive.
Phi In The Human Body
If you take the length of your arm (from forearm to tip of the hand) and divide it by the length of your forearm, you will get a number very close to 1.618. Phi occurs in other body parts as well (feet, face, torso). It is common practice for plastic surgeons to try and bring the proportions of the face closer to phi.
The golden ratio is basically an exemplification of symmetry. As humans we are programmed to seek, adore, and create symmetry. Through diet and exercise it is possible to alter your body’s proportions and bring them closer to this so called “ideal”.
Sculptors in ancient Greece were known for their work in the portrayal of what they felt was the perfect physique. It was no coincidence that Eugene Sandow, a strongman from the 1800s, had a body that closely resembled these sculptures. Sandow had actually set out to take the measurements of various statues and began to find commonalities in many of the proportions. Sandow then created a foundation for the perfect male body measurements.
Some parts of our body, like wrists and knees, we can not alter. The ideal body measurements will be determined in relation to the body parts we cannot change.
Arms
Your ideal upper arm measurement will be determined by the circumference of your wrist. Measure the smallest part of your non-dominant wrist and the largest part of your upper arm. Your upper arm should be 2.5x the size of the wrist. Make sure that you take the arm measurement flexed.
Calves
Your flexed calves should be the same size as your flexed upper arm. Flex your calf by pointing your foot upwards, and measure around the largest part.
Shoulders and Waist
The closer the ratio of your shoulders to your waist is to phi (1.618) the better, i.e. your shoulders should have a circumference 1.618x the waist.
When measuring your waist, place the tape just above your belly button and wrap around like you would a belt. Maintain your natural stomach (don’t suck in). To measure your shoulders, stand up straight and maintain your natural stance. Have someone wrap the tape around your shoulders and chest at the widest point.
Chest
Your ideal chest measurement is 6.5x the size of your non dominant wrist.
To measure your chest accurately start off with a normal stance. Then have someone place the tape just above your nipple, and wrap around all the way through your armpits and back to the starting position.
Thighs
Your ideal thigh measurement is determined by the size of your knee. Your thigh should be 1.75x the size of your knee.
To measure your knee, just wrap around your kneecap. Measure your thigh around its largest area.
Body Fat
A major point to take into account is how lean you want to be while maintaining these measurements. Personally, I strive to maintain single digit body fat but anything below 12% should look great. If you are above, consider getting lean before trying to reach these measurements.
Putting it All Together
Start off by taking note of all your current measurements and calculating your ideal measurements. Once you have your goals on paper you can better understand what you should focus on.
Some say that the golden ratio is evidence of a higher power at work. What are your views? If you have any questions please don’t hesitate to comment or contact me through the forum!
Fascinating stuff. I do remember seeing the Golden Ratio applied to that famous Da Vinci sketch of a man with his hands and legs outstretched.
If it is a higher power thing then this higher power has no interest in me Lol, as I’m definitely above that 12% margin you mention!
Yup, the Vitruvian man. That is actually the featured image of the post.
You might not be where you want to be right now, but you sure as hell can get there if you want it bad enough!
What a brilliant article! I hadn’t even heard of phi. Really interesting how numbers and nature tend to interact. I think I’ve got a bit of work to do for the perfect male body measurements.
My arms are 2 times (35cm compared to 17cm wrist) so need to get them a bit bigger. Calves are 38cm so they are much closer.
Waist is 92cm and chest 121cm – so that’s 1.315 – phi would be 148cm – got some real work to do there! But I’ve had a waist as low as 82cm recently – so if I can get it back down there then I’d only need to get shoulder circumference to 132cm – do you think that’s doable?
Chest is 104cm – would need it to be 110cm to be 6.5 times the wrist – I’ve definitely had a larger chest in the past so I think that one shouldn’t be too hard.
My knee is 40cm and my thigh is 58cm – this seems off – you say the thigh should be three fourths of the knee. My thigh is almost 1.5 times my knee. Do I have small knees? Never thought I had big thighs.
Sorry all the measurements are in cms for all those that use inches (there are seem easy converters online!)
I have no idea what my body fat is – Is there a way to measure that?
Thanks again for the post – this gives me something to aim towards in my workouts.
You have taken note of what your current measurements are and now have something to strive towards!
You can find various body fat calculators online, but from my experience they are not accurate at all. The best way to find out your body fat percentage is by visiting a general physician. They usually have a tool that sends an electric current throughout your body to determine the composition.
So glad that you learned something new from my post!
Thanks Adam!
I’ve been meaning to visit the doctor for a general check-up so when I do I’ll ask about that body fat test.
Cheers
Very interesting! I was expecting to read about muscle building tips, not number, but I actually thought the phi thing was really cool!
Once you know what parts of your body you have to alter in size then you can decide on which exercises to perform to reach your goals. Phi gives people the proportions to aim for based on cold hard science!
Hi Adam
Is this article also for women?
I really enjoy reading your article , very informative, and now I am going to use these helpful advice for my husband . I think he needs a real shape on the stomach area
Thank you
Hey Daniella,
Phi also applies to the female physique but in different proportions, i.e. for women we find hourglass figures more attractive. The measurements listed in this article are only for men, I hope they help your husband get in shape!
Wow this is some great information! I’ve always wondered about the ratios the i need to look okay, not to say I’m anywhere there haha! But this helps a lot. Thanks!
Now that you know where you have to be, you have direction towards which you can strive!
Hey great post. Wow I am a bit off on these proportions but thankfully I got away with it as I am happily married and all I need to worry about is maintaining good health. So I guess I am lucky. It is amazing the way our minds still think like our hunter gatherer forefathers
Our brains have evolved to look for what will be the best way to spread your genes. That is really what our bodies are after to survive and reproduce. A lot of our instinct is based upon what our ancestors brain evolved from.