Body composition
Ideal Body Proportions Calculator
Classical aesthetic targets from Steve Reeves and the Greek ideal, calculated from your wrist circumference and height.
Classical body proportions (the "Grecian ideal") target a shoulder-to-waist ratio of 1.618 (golden ratio), arms ≈ neck, calves ≈ arms, and chest ≈ thigh × 2. These are aesthetic frameworks, not health requirements.
Your daily target
· cal/day
Enter your details and click Calculate
- BMR · cal/day at rest
- BMI ·
- Lean body mass · kg
Pick your goal
Macros at maintenance
30% protein · 40% carbs · 30% fat
Numbers are estimates. Eat at your target for 2 to 3 weeks, track weight, and adjust by ±100 cal/day if it does not match your real maintenance. See how accurate is TDEE?
Show advanced metrics 12 metrics · 7 formulas · 2D macro selector · life-stage
All metrics
Calculate above to populate the full metric table.
All 7 BMR formulas (side-by-side)
Mifflin–St Jeor · Harris–Benedict (revised) · Katch–McArdle · Cunningham · Average · Simple multiplier · Custom
TDEE across activity levels
See how much your TDEE changes between sedentary and athlete. Highlighted bar is your current selection.
Macros: 2D selector
Goal × carb-split matrix: Cut / Maintain / Bulk × Low / Moderate / High carb.
Life-stage adjustments
Luteal phase · Pregnancy (T1/T2/T3) · Breastfeeding · Perimenopause · PCOS
Steve Reeves "Classic Physique" proportions
- Arms = Neck = Calves
- Chest = Pelvis × 1.65
- Waist = 70% of pelvis
- Thighs = Pelvis × 0.85
The Adonis Index (shoulder : waist)
A shoulder-to-waist ratio of 1.618 (φ, the golden ratio) is the most-cited "ideal." Reeves himself sat at ~1.62. For most men, 1.5 is achievable; 1.6+ is rare and requires both lean build and developed delts.