Body Shape Calculator

Have you ever wondered why every person looks different even in the same outfit? It is just because human bodies have different shapes and compositions. Each body type has a unique characteristic feature. These body shapes not only determine how you look but also influence your whole personality, health, fitness goals, choice of exercises, and even the clothing fits. You can choose visually pleasing outfits that suit your body type by understanding your body shape.

There is no “standard” or “typical” body shape. However, body shapes are simply categorized into rectangle or banana type, triangle or pear shape, hourglass, and inverted or apple type bodies. There is no strict criterion for each body type, as variations exist even in the same body shapes. Body shape calculators help determine the body shape.

This article provides a comprehensive guide on identifying common body shapes (with nuanced descriptions), understanding their characteristics, associated health considerations, and offering tailored advice on dressing and exercise.

What determines body shape?

Body shape is determined by several factors such as lifestyle choices, genetics, gender, and age. Your genetic makeup determines your bone structure, height, width, proportion of limbs, and tendency to lose or gain weight. Age, sex, and lifestyle choices influence body composition, including fat and muscle tissue distribution in the body.

To determine your body shape, you will need to take measurements of your bust, hips, shoulders, and waist.

The main 5 body shapes

Hourglass

If the size of your bust and hips is nearly equal and you have a narrower waist than both, your body has an hourglass shape. This body shape usually has proportionate legs and upper body, and rounded shoulders and buttocks.

People with hourglass body shapes have well-defined waists, and the shoulders and hips have typically equal width. Their bodies give a balanced appearance. This body shape can range from lean to curvier figures. Usually, the waist is cinched inwards, which makes the bust and hips more prominent, curvy, and attractive.

Celebrity example: Beyoncé

Pear/Triangle

In this body shape, you have wider hips compared to shoulders and bust and a well-defined waist. You have slim arms and upper body, and wider hips and thighs that give your lower body a fuller appearance. The waist almost slopes out to the hips.

People with pear-type bodies have varying degrees of difference between the upper and lower body. The waist looks well-defined and tends to curve in slightly. The lower body (hips, thighs, and legs) gives a natural, fuller and curvier appearance. However, some people may have a fuller waist.

Pear-shaped bodies give a feminine appearance with soft curves.

Celebrity example: Jennifer Lopez

Apple/Inverted triangle 

If your shoulders are wider than your hips and your bust size is greater than the size of your buttocks, you have an apple or inverted triangle body shape.

People with apple or inverted triangle body shapes have broader shoulders, fuller bust, narrow hips and waists, and straight buttocks. Their upper body looks fuller and heavier than their lower body, and they have minimal curves. This body type is associated with an athletic build and is most commonly seen in individuals linked to physical training and sports.

Celebrity example: Angelina Jolie

Rectangle (or straight/banana)

If your waist, hips, and bust are roughly the same size and your shoulder width is equal to your hips, you have a banana, straight, or rectangular body shape.

People with rectangular or banana-shaped bodies have a more uniform structure. Their upper and lower bodies are usually balanced. They do not have a well-defined waist. Although people with rectangular body shapes may be lean or more muscular, their weight is generally distributed equally throughout their bodies.

Celebrity example: Cameron Diaz

Oval/Round

If your body has a fuller midsection, a larger bust than the rest of the body, and weight tends to concentrate around the stomach, you have an oval or round body shape. The waist is less defined in this body type.

People with oval or round body shapes have less defined waists, rounder and fuller midsections that blend with the hips, and rounder faces with fuller cheeks and soft jawlines. Body curves are usually less pronounced, and the body shape has no sharp angles. The transition from shoulders to waist is smooth and rounded. Hips and legs are usually in proportion with the upper body and may not be as prominent as other body shapes.

Celebrity example: Queen Latifah

How to identify your body shape

To determine your body shape, you need to accurately take measurements of your shoulders, bust, waist, and hips.

Online body shape calculators, such as the NiceRx body shape calculator, are convenient to use. You can insert your measurements into the calculator, and it will show you your body shape.

If you want to check your body shape manually, the following criteria will help you:

• Shoulder measurement: Ask your friend, family member or partner to measure the widest part of your shoulders, from the tip of one shoulder bone to the tip of the other.
• Bust measurement:  Take a measuring tape and wrap it around the fullest part of your bust. Note down the measurement; this will be your bust measurement.
• Waist measurement: Wrap and measure around the narrowest part of your natural waistline (usually above the belly button and below the rib cage).
• Hip measurement: Measure around the fullest part of your hips and buttocks, keeping the tape measure level.
• Waist-to-hip ratio: Waist-hip ratio (WHR) is the ratio of waist circumference to hip circumference. Its value is calculated by dividing the waist measurement by the hip measurement.

A study published in The International Journal of Clothing Science and Technology categorizes body shapes as follows:

Hourglass Shape

If the difference between bust and hips is 1 inch or less, the difference between hips and bust is less than 3.6 inches, and either the difference between bust and waist is 9 inches or more, or the difference between hips and waist is 10 inches or more, you have an hourglass body shape.

Hourglass shape = If (bust measurement – hips measurement ) ≤ 1″

AND

(hip measurement – bust measurement) < 3.6″

AND

(bust measurement – waist measurement ) ≥ 9″

OR

(hip measurement – waist measurement ) ≥ 10″

Spoon Shape

You have a spoon-shaped body if the difference between hips and bust is greater than 2 inches, the difference between hips and waist is 7 inches or more, and the high hip-to-waist ratio is greater than or equal to 1.193.

Spoon shape = If (hip measurement – bust measurement ) > 2″

AND

(hip measurement – waist measurement ) ≥ 7″

AND

(high hip/waist) ≥ 1.193

Bottom Hourglass Shape

If the difference between hips and bust is 3.6 inches or more, but less than 10 inches, the difference between hips and waist is 9 inches or more, and the high hip-to-waist ratio is less than 1.193, your body has a bottom hourglass shape.

Bottom hourglass = If (hip measurement – bust measurement) ≥ 3.6″

AND

(hip measurement – bust measurement) < 10″

AND

(hips – waist) ≥ 9″ AND (high hip/waist) < 1.193

Top Hourglass Shape

If the difference between bust and hips is greater than 1 inch but less than 10 inches, and the difference between bust and waist is 9 inches or more, you have a top hourglass shape.

Top hourglass = If (bust measurement – hip measurement) > 1″

AND

(bust measurement – hip measurement) < 10″

AND

(bust measurement – waist measurement) ≥ 9″

Triangle Shape

If the difference between hips and bust is 3.6 inches or more, and the difference between hips and waist is less than 9 inches, your body has a triangle shape.

Triangle shape = If (hip measurement- bust measurement) ≥ 3.6″

AND

(hip measurement – waist measurement) < 9″

Inverted Triangle Shape

You have an inverted triangle-shaped body if the difference between bust and hips is 3.6 inches or more, and the difference between bust and waist is less than 9 inches.

Inverted triangle = If (bust measurement – hip measurement) ≥ 3.6″

AND

(bust measurement – waist measurement) < 9″

Rectangle Shape

If the difference between hips and bust is less than 3.6 inches, the difference between bust and hips is also less than 3.6 inches, the difference between bust and waist is less than 9 inches, and the difference between hips and waist is less than 10 inches, you have a rectangle body shape.

Rectangle shape = If (hip measurement – bust measurement ) < 3.6″

AND

(bust measurement – hip measurement) < 3.6″

AND

(bust measurement – waist measurement) < 9″

AND

(hip measurement – waist measurement ) < 10″

How to dress for your body shape

Provide tailored style advice for each body shape to help individuals feel confident and comfortable:

Inverted triangle

For this body type, stylists focus on balancing the broader shoulders with volume at the hips and drawing attention to the lower body. A-line skirts, wider-leg pants, and V-neck tops, dresses that shape around the waist, and show off legs are recommended for this body type.

Rectangle

Stylists recommend that people with rectangular bodies should aim to create the illusion of curves through strategic layering, cinched waists, and clothing that adds volume to the bust and hips. Wrap dresses, off-shoulder tops, belted waists, peplums, tube dresses and high-waisted bottoms with flowing tops are suitable for this body type.

Triangle

Choose dressings that highlight the upper body and waist and balance the wider hips by adding volume to the upper body and drawing attention upwards. Boat neck tops, puffed sleeves, structured shoulders, off-shoulder styles and A-line skirts look more attractive for a triangle body shape. Bottoms that elongate the legs, such as straight legs or bootcut pants, balance the lower body. Belts, well-fitted dresses, and high-waist skirts can also enhance the natural curves.

Hourglass

This body shape is easier to dress due to a well-defined waist. Well-fitted dresses, wrap dresses, fitted tops and skirts, and belted outfits look attractive as they enhance the body’s natural curves. Choose the dressing that highlights your body shape.

Round

Dresses with greater length and vertical designs are well suited for round or oval body shapes. Empire waists, V-necks, structured pieces that skim the body without being too tight, A-line dresses, and tops with vertical details are the best for this body type.

Fitness for your body shape

Different body shapes might naturally carry different weights and build muscle in different body areas. Choose exercises according to your body shape and focus on overall health and fitness rather than drastically trying to change inherent bone structure. The following are a few examples of suitable exercises for each body type:

Apple

If you have an apple-shaped body, focus on cardiovascular exercise to burn visceral fat and strength training to build overall muscle mass. The following exercises are the best for you:

• Squats
• Lunges
• Deadlifts
• Step-ups
• Bridge
• Box jumps
• Leg presses
• Calf raise
• Planks
• Bicycle crunches

Pear

Choose exercises that focus on strengthening and building muscles in the upper body (bust, shoulders, and arms) to give the upper and lower body a balanced appearance and improve overall body composition. The following exercises

• Squats
• Lunges
• Deadlifts
• Step-Ups
• Bridge
• Box Jumps
• Leg Press
• Calf Raise
• Planks
• Bicycle Crunches

Rectangle

Exercises that reduce belly fat, make your waist well-defined, and enhance body curves are helpful for this body shape. These include power training, regular cardio focused on trimming abdominal fat, and strength training for enhancing curves and strengthening hips, waist, and bust.

Hourglass

Choose a balanced approach with both cardio and strength training that focuses on strengthening the bust, glutes, and legs, and makes your waist more well-defined to preserve the beauty of natural curves and maintain overall fitness and body composition.

Inverted triangle

Focus on lower body strength training to balance the broader upper body, shoulders, and arms and to build muscles in the buttocks, thighs, and legs. Include cardiovascular exercise for overall fitness.

• Squat to Rotating Press
• Reaching Row
• Curtsy Curl
• Side Lunge Side Crunch
• Plank Heel Push
• Rear Lunge Cross Crunch

Round or Oval

Focus on exercises that target the midsection of the body, thighs, and buttocks to define the waistline. These include squats, deadlifts, planks, and push-ups.

Consistency is key to fitness. No matter which body shape you have, a well-rounded fitness routine can keep you healthy and fit.

You can’t ‘spot-reduce’ fat, but you can accentuate your frame. Spot reduction is a myth because whenever you lose weight, fat loss occurs all over the body, not just in a few areas. However, you can accentuate your frame by building muscles in certain body areas. It will give you a more defined and sculpted appearance.

Health risks linked to body shapes

Apple shape

People with apple-type bodies have a higher risk of heart disease and death due to cardiovascular events. Visceral fat in the midsection increases the likelihood of cardiovascular disease, type 2 diabetes, metabolic syndrome, and certain cancers, such as lung and colorectal cancers.

A study shows that postmenopausal women with apple-shaped bodies had an increased risk of heart disease compared to those with a pear-shaped body type.

Another study reflects that central obesity (as in apple body type) has an increased risk of stroke, cardiovascular diseases, and type 2 diabetes.

Pear (triangle)

Pear body type has a lower risk of cardiovascular diseases but is prone to other diseases such as cellulite, osteoporosis, and varicose veins. Excess body weight is still concerning. However, the fat stored in the hips and thighs (subcutaneous fat) is generally considered less metabolically active and may pose a lower immediate risk for cardiovascular issues compared to abdominal fat. Underlying fat deposits in the thighs and legs can make the skin lumpy and dimpled, which leads to cellulite formation. Moreover, excess fat compresses underlying veins, leading to varicose veins.

Rectangle shapes

People with a rectangle body type often have “skinny fat”. They usually have a normal body mass index (BMI) but higher fat deposits. Due to this reason, they are prone to hidden metabolic risks such as elevated blood sugar levels and high cholesterol levels. Additionally, they are at higher risk of visceral fat accumulation, lower muscle mass, and postural issues such as back pain.

Hourglass shapes

People with hourglass body types may develop poor posture and hourglass syndrome. Hourglass syndrome is characterized by a set of symptoms caused by habitually holding in or sucking your stomach region in to give your waist a more well-defined and smaller look. This may result in shallow breathing, poor posture, lower back pain, acid reflux, neck pain, and headaches. If hourglass-shaped individuals become obese or overweight, fat accumulation in the bust and hips can lead to diabetes and heart disease.

Round shapes

Round body types tend to accumulate fat in the midsection (abdomen, buttocks, and thighs). It may cause cardiovascular problems such as heart disease and diabetes.

No matter which body shape you have, weight and lifestyle are still primary factors in determining your health and wellness. Maintain a healthy weight and BMI regardless of body shape to protect your cardiovascular health and lower the risk of diseases associated with obesity.

Apple vs. pear health risks

Apple body shape has higher cardiovascular health risks as compared to the pear body shape.

A study involved 2683 postmenopausal women with normal BMI and no cardiovascular diseases at baseline to determine the association between regional body fat and cardiovascular disease between 1993 and 1998. In February 2017, they were assessed for coronary heart disease and stroke. 291 incidents of cardiovascular disease were reported. High trunk fat (as in an apple body) was associated with an increased risk of cardiovascular events, while a higher percentage of leg fat (as in a pear-shaped body) showed a decreased risk of cardiovascular events.

Pear body type has an increased risk of cellulite, varicose veins, and osteoporosis due to fat accumulation in the buttocks and thighs. Fat deposition in thighs and legs compresses underlying veins which results in the development of varicose veins.

Body shape FAQs

Can you change your body shape?

You cannot change your bone structure determined by your genetic makeup. For example, if you have broader shoulders and narrower hips, you cannot change your bone structure. They will stay the way they are. However, you can change your posture, muscle tone, and weight. If you do exercises focused on building muscles around your hips and legs, it will give you a more balanced look as compared to broader shoulders and narrow hips.

Do body shapes change with age?

Yes, your body shape begins to change after the age of 30. You lose muscle mass, and body fat starts to accumulate mainly in the abdominal area. Loss of muscle mass, fat deposition in the abdominal area, and changes in bone composition and bone mass affect your body shape.

What if my measurements don’t fit one category?

Each body shape has several variations. If your measurements do not fit one category, your body shape may be one of these variations. Moreover, you may also have mixed characteristics of different body types. Another possible reason is that you are not taking your body measurements accurately. Ask your friend, family, or partner to take the measurements accurately. You can also use an online body shape calculator to assess your body shape.

How often should I remeasure?

You should take measurements every 2-4 weeks or when you notice significant differences in weight and body mass index to determine your body changes.

Embracing individuality and healthy habits

Body shapes are just a general guide; individuals can have unique variations. There is no ideal or perfect body shape. Each individual is unique in their own way.

No matter which body shape you have, you are beautiful the way you are. Focus on adapting overall healthy habits to achieve your health goals. These include the following:

• Take a balanced diet and include protein-rich foods in your diet plan to build muscle mass and reduce fat mass.
• Stay well hydrated throughout the day so your body can function optimally.
• Manage stress with the help of yoga, meditation, deep breathing, or other activities that make you happy.
• Get regular exercise for at least 30 minutes daily.
• Ensure 8-9 hours of sleep each night to have a sound body and brain.
• Limit alcohol intake and quit smoking. Avoid sugary beverages, salty snacks, high-sugar diets, and processed foods.
• Maintain good health. A healthy body is far more important than getting an “ideal” body shape.
• Accept yourself as you are, love yourself, think positively, and stay happy with what you have got.

Conclusion

Human bodies have different shapes and compositions. Each body type has unique characteristics that influence personality, style, fitness goals, and choice of exercises. There are five main body types: Hourglass, triangle or pear, apple or inverted triangle, rectangle or banana shape, and round shape. You need to get measurements of your shoulders, hips, bust, and waist to determine your body shape. Once you know your body shape, choose your dressing accordingly.

Apple-type body shapes are most commonly associated with cardiovascular diseases and diabetes. Pear-type bodies have a higher risk of osteoporosis, varicose veins, and cellulite. Get regular exercise and adopt healthy habits to stay active. Moreover, get personalized recommendations from your fitness trainers according to your body shape.

No body shape is “ideal”. Accept yourself the way you are and practice self-love. Focus on improving your overall health and well-being instead of trying to fit into a certain body type.