Body Shape Calculator - Discover Your Body Type
Discover your unique body shape and understand its health implications using scientifically validated measurements. This body shape calculator analyzes your bust/chest, waist, and hip measurements to classify your body type (hourglass, pear, apple, rectangle, or inverted triangle for women; rectangle, triangle, trapezoid, or oval for men) and calculates your waist-to-hip ratio (WHR) to assess health risks. Understanding your body shape helps with clothing choices, fitness planning, and recognizing potential health concerns related to fat distribution.
Why Body Shape Matters for Health: Your body shape reveals more than aesthetics—it indicates where you store fat, which directly affects disease risk. Apple-shaped bodies (fat around the midsection) have higher risk of heart disease, type 2 diabetes, and metabolic syndrome. Pear-shaped bodies (fat around hips and thighs) generally have lower metabolic risk. The World Health Organization uses waist-to-hip ratio as a key indicator of cardiovascular and metabolic health, making body shape assessment a valuable health screening tool.
Body Shape Calculator
Your Body Shape Analysis
Understanding Body Shapes
Body shape classification categorizes individuals based on proportions between different body measurements—primarily shoulders, bust/chest, waist, and hips. These classifications help describe how your body naturally stores fat and the skeletal structure you possess. While genetics primarily determines your body shape, factors like muscle development, fat distribution, and overall body composition influence the final appearance.
Female Body Shapes
Women's bodies are typically classified into five main shape categories:
⏳ Hourglass
Characteristics: Bust and hips are approximately equal in size with a significantly smaller waist (waist is at least 25% smaller than bust/hips). Well-defined waistline creates dramatic curves. This is considered the classic "curvy" figure.
Examples: Marilyn Monroe, Sofia Vergara, Scarlett Johansson
Health Considerations: Generally balanced fat distribution; moderate health risk
🍐 Pear (Triangle)
Characteristics: Hips are noticeably wider than bust (typically 5% or more), with a defined waist. Lower body is fuller than upper body, with weight concentrated in hips, thighs, and buttocks. Narrow shoulders.
Examples: Beyoncé, Jennifer Lopez, Rihanna
Health Considerations: Lower metabolic risk; fat stored subcutaneously (under skin) rather than around organs
🍎 Apple (Round)
Characteristics: Waist is similar to or larger than hips and bust. Fuller midsection with less defined waist. Weight carried primarily around the abdomen. Shoulders may be broader than hips.
Examples: Angelina Jolie, Drew Barrymore, Catherine Zeta-Jones
Health Considerations: Higher health risk due to visceral fat around internal organs; increased risk of cardiovascular disease and type 2 diabetes
▭ Rectangle (Banana/Straight)
Characteristics: Bust, waist, and hips are approximately equal in measurement (within 5% of each other). Little waist definition. Athletic or straight silhouette with minimal curves.
Examples: Cameron Diaz, Kate Hudson, Natalie Portman
Health Considerations: Generally low to moderate health risk; fat distribution tends to be even
▽ Inverted Triangle (V-Shape)
Characteristics: Shoulders and/or bust significantly broader than hips (bust typically 5% or more larger than hips). Athletic build with broader upper body. Hips and buttocks are narrower.
Examples: Renée Zellweger, Naomi Campbell, Demi Moore
Health Considerations: Low to moderate risk; strong upper body with less fat storage around midsection
Male Body Shapes
Men's bodies are typically classified into four main categories:
▭ Rectangle
Characteristics: Shoulders, waist, and hips are roughly similar in width. Straight up and down silhouette with minimal taper at waist. Most common male body type.
Health Considerations: Moderate health risk; depends on overall body composition and waist circumference
▽ Triangle (Inverted Triangle)
Characteristics: Broad shoulders significantly wider than waist and hips. Athletic V-shaped torso. Well-developed chest and shoulders with narrow waist.
Health Considerations: Generally low health risk if lean; muscular build with good metabolic profile
⬣ Trapezoid
Characteristics: Broad shoulders with defined waist and narrow hips. Similar to inverted triangle but with more waist definition. Athletic build with visible muscle tone.
Health Considerations: Low health risk; optimal fat distribution with good muscle mass
⚫ Oval (Apple)
Characteristics: Weight concentrated around midsection. Waist is wider than or equal to shoulders and hips. Fuller abdomen with less defined waistline.
Health Considerations: Higher health risk; visceral fat accumulation increases cardiovascular and metabolic disease risk
Waist-to-Hip Ratio (WHR) Calculation
The waist-to-hip ratio is a simple but powerful health metric that indicates fat distribution patterns and associated health risks. The World Health Organization (WHO) and National Institutes of Health (NIH) use WHR as a screening tool for obesity and cardiometabolic disease risk.
Waist-to-Hip Ratio Formula:
Where:
- Waist Circumference = Measured at the narrowest part of torso, typically above belly button
- Hip Circumference = Measured at the widest part of hips/buttocks
- Both measurements must be in the same units (inches or centimeters)
Example WHR Calculation
Example: Woman with 28-inch waist and 38-inch hips
Result: WHR of 0.74 indicates low health risk (healthy pear shape)
Example: Man with 38-inch waist and 40-inch hips
Result: WHR of 0.95 indicates moderate health risk
WHO Waist-to-Hip Ratio Guidelines
| Health Risk Level | Women (WHR) | Men (WHR) | Implications |
|---|---|---|---|
| Low Risk | ≤ 0.80 | ≤ 0.95 | Healthy fat distribution; lower risk of cardiovascular disease and metabolic disorders |
| Moderate Risk | 0.81 - 0.85 | 0.96 - 1.0 | Increased abdominal fat; moderate risk of heart disease, diabetes, and metabolic syndrome |
| High Risk | ≥ 0.86 | ≥ 1.0 | Significant visceral fat accumulation; high risk of cardiovascular disease, type 2 diabetes, stroke |
⚠️ Important Health Note: According to WHO and NIH guidelines, a WHR of 1.0 or higher in both men and women is considered at risk for serious health consequences including heart disease, type 2 diabetes, and conditions associated with overweight and obesity. Individuals with high WHR should consult healthcare providers for comprehensive health screening including blood pressure, lipid panel, and glucose testing.
Health Implications of Body Shape
Research published in medical journals including The Lancet and studies from the American Heart Association demonstrate that body shape—specifically fat distribution patterns—significantly affects disease risk independent of total body weight or BMI. A 2025 study found that more than 75% of U.S. adults meet obesity criteria when waist-based measurements are included alongside BMI, highlighting the importance of body shape assessment.
Visceral vs. Subcutaneous Fat
Understanding the two main types of body fat explains why body shape matters for health:
- Visceral Fat: Stored deep in the abdomen around vital organs (liver, pancreas, intestines). This metabolically active fat releases inflammatory substances and hormones that disrupt normal metabolism. Apple-shaped individuals typically have more visceral fat.
- Subcutaneous Fat: Stored under the skin, particularly around hips, thighs, and buttocks. This fat is less metabolically active and poses lower health risks. Pear-shaped individuals typically have more subcutaneous fat.
Health Risks by Body Shape
Apple Shape / High WHR (High Risk)
Increased Risk For:
- Cardiovascular Disease: Heart attacks, stroke, atherosclerosis, high blood pressure
- Type 2 Diabetes: Insulin resistance from visceral fat interferes with glucose metabolism
- Metabolic Syndrome: Cluster of conditions including high blood sugar, abnormal cholesterol, hypertension
- Fatty Liver Disease: Nonalcoholic steatohepatitis (NASH) progressing to cirrhosis
- Certain Cancers: Colorectal, pancreatic, breast (postmenopausal), endometrial
- Sleep Apnea: Airway obstruction from excess abdominal weight
- Chronic Kidney Disease: Studies show 5% WHR reduction significantly lowers CKD risk
Why Higher Risk? Visceral fat is metabolically active, releasing inflammatory cytokines, free fatty acids, and hormones that promote insulin resistance, inflammation, and metabolic dysfunction. This fat directly impacts liver function and pancreatic insulin production.
Pear Shape / Low WHR (Low Risk)
Generally Lower Risk:
- Cardiovascular Protection: Subcutaneous fat in hips and thighs doesn't increase heart disease risk
- Better Insulin Sensitivity: Less visceral fat means better glucose metabolism
- Hormonal Benefits: Gluteofemoral fat may provide metabolic protection
- Lower Inflammation: Subcutaneous fat produces fewer inflammatory substances
Considerations: While pear shape has lower metabolic risk, excessive total body fat (regardless of distribution) still poses health concerns. Maintaining healthy body composition is important for all body types.
How to Take Accurate Body Measurements
Essential Measurement Tools
- Flexible Measuring Tape: Cloth or vinyl tape measure (tailor's tape) that wraps around body
- Mirror: Full-length mirror to ensure tape is level and positioned correctly
- Assistance: Having someone help ensures more accurate measurements, especially for shoulders
- Form-Fitting Clothing: Minimal clothing or form-fitting garments for accurate measurement
Measurement Instructions
Shoulder Width
When to Measure: Required for male body shape, optional for females
How to Measure:
- Stand upright with arms relaxed at sides
- Measure from the bony tip of one shoulder across back to the opposite shoulder tip
- Keep tape parallel to the floor
- Don't measure around the shoulder—measure straight across the back
Bust/Chest
How to Measure:
- Stand straight with arms down, breathing normally
- For women: Wrap tape around the fullest part of the bust (usually at nipple level), wearing a non-padded bra
- For men: Wrap tape around chest at nipple level
- Keep tape parallel to floor all the way around
- Tape should be snug but not compressing tissue
- Take measurement after a normal exhale
Waist
How to Measure:
- Stand upright with abdomen relaxed (don't suck in)
- Locate natural waistline—the narrowest part of torso, typically 1-2 inches above belly button
- Wrap tape around waist horizontally, keeping it parallel to floor
- Tape should rest comfortably against skin without pinching or hanging loose
- Take measurement after a normal exhale
- Don't measure at belly button—measure at narrowest point
Hips
How to Measure:
- Stand with feet together, weight evenly distributed
- Locate the widest part of hips and buttocks (usually around hip bones)
- Wrap tape around this widest point horizontally
- Keep tape parallel to floor all the way around
- Ensure tape passes over the fullest part of buttocks
- Don't compress gluteal muscles—let tape rest naturally
- Take measurement after a normal exhale
✓ Measurement Best Practices:
- Measure in the morning before eating for most consistent results
- Use the same tape measure each time for consistency
- Take each measurement 2-3 times and average the results
- Record measurements with the date to track changes over time
- Wear minimal, form-fitting clothing or measure directly on skin
- Stand naturally—don't flex muscles or alter posture
- Breathe normally—take measurement after a regular exhale
Dressing for Your Body Shape
Fashion Tips by Body Shape (Women)
Hourglass: Emphasize waist with fitted clothing, wrap dresses, belted styles. Avoid baggy or shapeless clothing that hides curves.
Pear: Draw attention to upper body with boat necks, embellished tops, structured shoulders. Choose A-line skirts and dark-colored bottoms. Avoid skinny jeans without balance on top.
Apple: Create waist definition with empire waists, V-necks, and flowing fabrics. Highlight legs with shorter hemlines. Avoid clingy fabrics around midsection and horizontal stripes across stomach.
Rectangle: Create curves with peplum tops, ruffles, belts, and layering. Add volume to bust and hips. Avoid shapeless, boxy styles.
Inverted Triangle: Balance proportions with detailed skirts, wide-leg pants, and simple tops. Draw attention to lower body. Avoid shoulder pads and heavily embellished tops.
Fashion Tips by Body Shape (Men)
Rectangle: Create shape with tailored fits, layering, and patterns. Add visual interest with textures and accessories.
Triangle (Inverted): Balance proportions with fitted shirts that showcase shoulders. Straight or slightly tapered pants work well. Avoid overly baggy clothing.
Trapezoid: Fitted clothing showcases athletic build. Emphasize waist with proper fit. Most styles work well for this shape.
Oval: Choose vertical lines and monochromatic colors for lengthening effect. Well-fitted clothing (not tight or baggy) is most flattering. Avoid horizontal stripes and clingy fabrics.
Can You Change Your Body Shape?
Your fundamental skeletal structure and genetic predisposition for fat distribution are fixed—you cannot change from a pear shape to an inverted triangle through diet or exercise. However, you can significantly modify your body composition, muscle development, and fat distribution within your genetic framework:
What You Can Change
- Body Composition: Reduce body fat percentage through diet and exercise while maintaining or building muscle
- Muscle Development: Targeted strength training can enhance certain areas (broader shoulders, rounder glutes, etc.)
- Fat Distribution (Partially): Weight loss reduces fat overall, though genetics determine which areas lose fat first
- Waist-to-Hip Ratio: Reducing abdominal fat and building gluteal muscle can improve WHR
- Overall Appearance: Better posture, increased muscle tone, and healthy body weight enhance any body shape
What You Cannot Change
- Skeletal Structure: Bone structure, shoulder width, hip width are genetically determined
- Height Proportions: Leg-to-torso ratio and overall skeletal proportions are fixed
- Primary Fat Storage Pattern: Your body's preferential fat storage sites are largely genetic
- Fundamental Body Type: A pear-shaped person will remain pear-shaped (though proportions can improve)
Focus on Health, Not Shape Change: Rather than trying to dramatically change your body shape, focus on achieving the healthiest version of your natural body type. This includes maintaining healthy body fat percentage, building appropriate muscle mass, and most importantly, managing health markers (blood pressure, cholesterol, glucose) regardless of body shape. Your genetics gave you your shape—you can optimize it but not fundamentally alter it.
Official Government Health Resources 2026
Access authoritative information from official government health agencies:
Federal Health Resources
NIH - Health Risks of Overweight & Obesity CDC Body Mass Index Information NIDDK Body Weight Planner HHS Physical Activity GuidelinesNutrition & Weight Management
MyPlate - USDA Nutrition Nutrition.gov Dietary Guidelines for AmericansResearch & Medical Information
MedlinePlus - Obesity Information PubMed - NIH Research DatabaseFrequently Asked Questions
There is no single "healthiest" body shape—health depends more on body composition and where you store fat rather than your overall silhouette. However, pear-shaped individuals (storing fat in hips/thighs rather than abdomen) generally have lower risk of cardiovascular disease, type 2 diabetes, and metabolic syndrome compared to apple-shaped individuals. That said, maintaining a healthy weight, low visceral fat, good fitness level, and healthy lifestyle habits matter more than body shape category. An apple-shaped person who exercises regularly, eats well, and maintains healthy body composition can be healthier than a pear-shaped person with poor lifestyle habits.
You cannot fundamentally change your skeletal structure or genetic fat distribution pattern, but you can significantly modify your appearance through strategic exercise. Building muscle in targeted areas (shoulders, glutes) can alter proportions and improve your body shape within your genetic framework. For example, strength training can broaden shoulders to balance wider hips, or build glutes to create more curve. However, a pear-shaped person will remain pear-shaped—exercise optimizes your natural shape rather than transforming you into a completely different body type. Focus on building the best version of your natural shape.
Waist-to-hip ratio (WHR) indicates fat distribution, which directly predicts health risks better than BMI or weight alone. High WHR (above 0.85 for women, 0.90 for men) indicates excess visceral fat around internal organs, which is metabolically active and releases inflammatory substances that promote insulin resistance, cardiovascular disease, and metabolic dysfunction. Low WHR indicates more subcutaneous fat in hips and thighs, which is metabolically benign. WHO and NIH use WHR as a screening tool because it's a simple, inexpensive way to identify individuals at higher risk for heart disease, diabetes, and stroke who need further health assessment.
From a health perspective, pear shape is generally "better" (lower health risk) because fat is stored subcutaneously in hips and thighs rather than viscerally around organs. Apple-shaped individuals face significantly higher risk of cardiovascular disease, type 2 diabetes, metabolic syndrome, and certain cancers due to visceral fat accumulation. However, this doesn't mean apple-shaped people are doomed to poor health—lifestyle factors including diet, exercise, and maintaining healthy weight dramatically reduce these risks. Additionally, excessive total body fat in any distribution poses health concerns. The key is knowing your risk profile and taking appropriate preventive measures.
Body shape calculators are reasonably accurate for classifying general body type based on proportions, though they simplify the complexity of human body variation. Most calculators use bust/chest, waist, and hip measurements to determine shape category, which works well for typical body types. However, calculators may struggle with bodies at the boundary between categories, unusual proportions, or individuals with significant muscle development. The WHR calculation is highly accurate and clinically validated when measurements are taken correctly. For health assessment purposes, WHR is more important than body shape category. Use calculator results as general guidance rather than absolute classification.
Your fundamental body shape category (skeletal structure and genetic fat distribution pattern) typically remains the same with weight loss, though proportions improve. A pear-shaped person who loses weight becomes a smaller pear, not an hourglass. However, significant weight loss can improve waist definition and reduce your waist-to-hip ratio, which is health-beneficial. Where you lose fat first is genetically predetermined—you cannot spot-reduce specific areas. Most people lose facial and extremity fat first, then torso fat, and stubborn areas (love handles, lower belly, thighs) last. Building muscle strategically during weight loss can enhance your natural shape and improve proportions within your genetic framework.
The rectangle body shape is actually the most common among women, despite hourglass being popularized as the "ideal." Approximately 46% of women have rectangle body shape, 20% have pear shape, 14% have apple shape, 14% have inverted triangle, and only about 8% have true hourglass figures. These percentages vary by ethnicity, age, and population studied. The fashion and media industries have historically overrepresented hourglass figures, creating unrealistic expectations. Most women don't have dramatic curves or tiny waists—most have relatively straight silhouettes with minimal waist definition, which is completely normal and healthy.
Reducing WHR requires decreasing waist circumference (losing abdominal fat) and potentially increasing hip measurement (building gluteal muscle). Strategies include: (1) Calorie deficit through balanced nutrition to lose overall body fat; (2) Cardiovascular exercise to burn calories and reduce body fat; (3) Strength training, particularly core exercises, to build muscle and improve metabolism; (4) HIIT workouts effectively targeting abdominal fat; (5) Stress management, as chronic stress increases cortisol which promotes abdominal fat storage; (6) Adequate sleep—poor sleep disrupts hormones regulating appetite and fat storage; (7) Building glute muscles through squats, lunges, hip thrusts increases hip measurement. You cannot spot-reduce abdominal fat, but these strategies collectively improve WHR over time.