Adonis Index: Definition + How to Calculate It (2022) - Lift Vault (2023)

What is considered the perfect male body?

Some swear that the most accurate way to determine the perfect male physique is by applying the Adonis Index.

The Adonis Index is a ratio based on several key body measurements that provide the ideal masculine, muscular physique appearance. The ratio is calculated based on the difference between your shoulder circumference and waist circumference. The adonis ratio is 1:1.68.

One of the main reasons the Adonis Index is considered the ideal body type is due to its natural shape, where muscle and strength are highlighted and fat is minimized.

Adonis Index: Definition + How to Calculate It (2022) - Lift Vault (1)

Table of Contents

  • 1 How to Find the Adonis Index Ratio
  • 2 Adonix Index Calculator
  • 3 Incorporating Ratios Based on Other Body Measurements
  • 4 Misconceptions About Achieving the Ideal Male Physique
  • 5 Focusing on Waist Size to Achieve the Adonis Index
  • 6 Key Measurements and Proportions to Consider
  • 7 Achieving the Ideal Male Physique
  • 8 Conclusion
    • 8.1 Related Posts

How to Find the Adonis Index Ratio

There are two main parts involved in calculating the Adonis Index, which includes measuring the circumference of the waist, starting at the belly button, then measuring the shoulders circumference at the widest part located between the collarbone and center of the chest.

Once these measurements are made and recorded, review the ratio, and determine how close it aligns with the ideal or perfect body proportions, 1:1.618.

For many people working towards the ideal shoulder to waist ratio, these measurements focus on a “V” shape, which is not explicitly linked to building up shoulder muscles or significantly reducing waist size. However, both goals are best done together to achieve the Golden Ratio.

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Adonix Index Calculator

Use the calculator below to determine your shoulder to waist circumference ratio. A value below 1.68 means that the shoulders would need to be broadened or the waist size would need to be reduced in order to move toward the adonis ratio.

Incorporating Ratios Based on Other Body Measurements

While the Adonis Index focuses primarily on the shoulder-to-waist ratio, other body measurements further enhance this ideal lean physique.

There is no specific ratio or size required for forearms, hips, calves, thighs, and upper arms, though strengthening and defining these areas of the body can further enhance the overall appearance of the male body.

When you successfully achieve the Adonis Index ratio, also known as the Golden ratio, training and developing the whole body with regular workouts and building muscle remains essential. It’s ideal for working towards the Adonis Index measurements while improving the body’s proportions overall.

Strengthening the arms can help support a wider shoulder span and a better body profile in some individuals.

Misconceptions About Achieving the Ideal Male Physique

Achieving the ideal male body is a different journey for every individual, though there are some misconceptions about reaching this goal. While working towards the 1:1.68 goal may take some time, some men may focus too much on building massive shoulders and not addressing their waist size, resulting in a bulky overall appearance.

If you’re aiming for the Golden ratio, you’ll experience some hurdles along the way, though it’s essential to focus on the whole body and proportions. Some men may envision that the bulkier look is more impressive. However, this appearance falls significantly short of the Adonis Index for many women and may present as more extreme or unattractive.

Focusing on Waist Size to Achieve the Adonis Index

One of the critical factors in success with the Adonis Index is focusing more on your waist and less on shoulders, as the appearance of a thinner waist naturally accentuates the shoulder width. Achieving the Golden ratio is centered around the waist:

  • The waist should measure roughly 45% of the body’s height
  • Shoulder circumference should measure 1.6x of the waist
  • The chest should measure 1.4x of the waist, slightly smaller than the shoulders
  • Arms are ideal at half of the waist’s measurements
  • Legs should match the upper part of the body

These measurements will vary based on individual height, though the proportions will remain the same, which is vital as the main focus point.

There are three key factors that enhance the Golden ratio, which includes the following:

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  • Broad shoulders and a flat chest that’s firm like armor
  • Well developed biceps that are equal or close in size to triceps
  • A well-sculpted abdominal section

Equally toned calves and hamstrings that match the upper body and an overall lean, low-fat body are considered ideal.

Key Measurements and Proportions to Consider

You can get a better idea of what to aim for when working towards achieving the ideal male physique, and there are various proportions to consider:

  • The chest measurements should typically measure 6.5x the size of your wrists
  • Upper thighs should ideally measure 75% more than the circumference of the knees
  • Arms should measure 2.5x of wrists when they are flexed
  • The size of calves ideally measure the same or very close circumference to flexed arms

Achieving the Ideal Male Physique

Some key exercises contribute to achieving the lean physique and broad shoulders that resemble the perfect male body.In terms of programming, bodybuilding programs are best suited for achieving a lean, muscular look.

Popular bodybuilding programs include Joe Delaney’s Ibiza Shreds Workout, Ivysaur Intermediate Aesthetics Routine, and the Intermediate Bodybuilder Routine by Ripped Body.

The Golden Ratio closely resembles the Greek and Roman statues and sculptures that enhance the natural attributes of the perfect male physique. The overall goal is to attain this level of physical stature, which is considered the ideal or perfect male body, rather than exaggerating it or bulking up too fast.

While some individuals work solely on increasing muscle mass and increasing the size of some body areas, the Golden Ratio is more focused on lean body mass and working within the proportions needed to achieve this ideal image.

In other words, increasing the upper torso, including arms and shoulders, to an incredible size may seem best to minimize a larger waist. However, this can eventually cause more weight when there is little or no attention to striving for a leaner body.

The Adonis Index is a great model for achieving the ideal physique, whether you’re a professional athlete, bodybuilder, or simply looking to get into better shape and improve your health. It’s the ideal physical shape to attain for several reasons: it’s a beautiful physique for men and a healthy body type to maintain at any age.

You can take the first step in working towards the Golden Ratio by taking measurements and regularly recording them to track your progress.


While achieving the perfect physique may take longer for some individuals than others, aiming for building muscle while reducing fat are two main objectives to follow. Following a balanced, low-fat, high-protein can help attain this ratio, combined with proper exercise.

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Prioritizing low fat or lean body mass is the ultimate goal for meeting the requirements of the Adonis Ratio Index, and it is achievable with the proper diet and nutrition, exercise, strength training, and commitment.

Finally, don’t forget to love yourself. If you’re suffering from an eating or exercise disorder, help is available now. 🙂

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How do you calculate Adonis index? ›

The Adonis Index is a ratio based on several key body measurements that provide the ideal masculine, muscular physique appearance. The ratio is calculated based on the difference between your shoulder circumference and waist circumference. The adonis ratio is 1:1.68.

What are Adonis measurements? ›

Achieve the Adonis Effect by building your chest muscles and slimming your waist until these measurements are equal to the Golden Ratio. Divide your waist measurement into your chest measurement to see how you stack up. For instance, if your chest is 48 inches and your waist is 30 inches, you would be very close.

How do you build a golden ratio body? ›

This Grecian Ideal states that your flexed arms and calves should be 2.5 times larger than your non-dominant wrist, your shoulders should be 1.618 times larger than your waist, your chest should be 6.5 times larger than your wrist, and your upper leg should be 1.75 times larger than your knee.

What is the ideal waist size to get the golden ratio? ›

Upper chest and under bust measurements: 34 and 27.7 inches. Waist: 25 inches. Hips: 36 inches. Thighs: 20 inches.

What does Adonis stand for? ›

Its origin is the god Adonis, in Greek mythology the eternally youthful god of beauty and desire. When you call someone an adonis, there's an implication that he's a bit vain about his good looks: "He knows he's the adonis of the family." Definitions of adonis. any handsome young man.

What is the meaning behind Adonis? ›

: a very handsome young man.

What is the perfect body length? ›

The specific proportions of 36–24–36 inches (90-60-90 centimeters) have frequently been given as the "ideal", or "hourglass" proportions for women since at least the 1960s (these measurements are, for example, the title of a hit instrumental by The Shadows).

What is the perfect size for a woman? ›

your ideal measurements should be: Bust, 34 inches to 35 inches: waist, 24 inches to 25 inches; hips, 34 inches to 35 inches. If you're a tall woman of over 5 feet 6 inches, you must stack up to these measurements for perfection: Bust, 35 inches to 37 inches; waist, 25 inches to 27 inches; hips, 35 inches to 37 inches.

What is the most attractive leg to body ratio? ›

On this (latter) metric, the most attractive ratio of leg to body for men (as seen by American women) is 1:1, matching the 'four heads:four heads' ratio above. A Japanese study using the former metric found the same result for male attractiveness but women with longer legs than body were judged to be more attractive.

What is the best body ratio? ›

Vitruvius said that the upper body should be about 3.75 times the size of the lower body. This is close to the golden ratio of 1:1.6.

What is considered the perfect waist size? ›

For your best health, your waist should be less than 40 inches around for men, and less than 35 inches for women, although it may vary depending on race or ethnicity.

What is the most desirable hip to waist ratio? ›

Waist to hip ratios

Healthy women have ratios of 0.67 to 0.80 while healthy men have 0.80 to 0.95. For attractiveness, ideal for men is 0.90 and female ideal is 0.7 (for Western populations only).

How do I find my ideal waist size? ›

It is obtained by dividing waist size by height. Men and women should keep their waist circumference, no more than half their height.

Does everyone have Adonis belt? ›

Everyone can develop the Adonis belt. Genes do play a factor in influencing the size, shape, and symmetry of the abdominal region. However, everyone can work the muscles around it to make it more visible. People with less body fat are more likely to have a visible Adonis belt, while powerful and fit people might not.

How do you get the perfect V line? ›

Side plank

- Lie on your left side with your knees straight and prop your upper body up to take its weight on your forearm. - Brace your core and raise your hips until your body forms a straight line. Hold this position while breathing deeply. Then roll over and repeat on the other side.

What weight should I lift to build muscle? ›

If your goal is maximal muscle growth, most of your training should be done in the hypertrophy phase (where you build the most muscle). Your weights should be 75 to 85 percent of your one-rep max: the heaviest weight you can lift for one rep of a given exercise.

What is the ratio formula? ›

A ratio can be represented in the form of a fraction using the ratio formula. The ratio formula for any two quantities say a and b is given as, a:b = a/b. Since a and b are individual amounts for two quantities, the total quantity combined is given as (a + b).

What is the most common female body shape? ›

The most common body shape is a rectangle, which makes up 46% of women. A rectangle is a woman whose waist is less than nine inches smaller than their hips or bust. Next are the bottom-heavy 'spoons', whose hips are two or more inches larger than their busts.

How do you use Adonis? ›

a very beautiful or sexually attractive young man: She walked in on the arm of some blond Adonis.

Why is Adonis important? ›

The god Adon was considered one of the most important Canaanite gods: he was the god of beauty, fertility and permanent renewal. The name itself, “Adon”, means “The Lord” in Canaanite. In Greek mythology and the Hellenic world generally, he was called Adonis, and became known by that name among those nations.

What are Adonis powers? ›

Adonis has powers that are common to the Olympian race, such as super-human strength, stamina, regenerative abilities as well as immortality. As the god of beauty and desire, he could enthrall mortals and make them desire him, even fall in love. His powers in this regard were second only to Aphrodite.

What is an example of Adonis? ›

a very beautiful or sexually attractive young man: She walked in on the arm of some blond Adonis. Want to learn more?

What is the opposite of Adonis? ›

We have listed all the opposite words for Adonis alphabetically. disadvantage. damage. deprivation. detriment.

How much should a 5 10 bodybuilder weigh? ›

The approximate healthy weight range for a 5'10” man spans from about 129 pounds (if he has a slim build) up to around 183 pounds (if he has a large build). However, a competitive bodybuilder will usually weigh around 210 pounds at this same height but may reach 270 pounds.

Is 42 hip size big? ›

Usually, we consider hip sizes above 36 or 37 inches curvy and hip sizes below 34 to be a slim silhouette. Also, the waist-to-hip ratios of curvy individuals are often in the range of 0.7 to 0.8.

What age is your body shape? ›

At what age does your body shape begin to change? Your body shape begins to change around age 30. 5 These changes occur because of a decline in muscle mass and an increase in body fat. But, getting regular exercise and eating a nutritious diet may help delay some of these age-related body changes.

What dress size do guys like? ›

The majority of the men (nearly 86% of them) preferred a woman with a dress size 14 to 16.

What size does a 200 pound woman wear? ›

A 200 pound woman typically wears a dress size between 16 and 20, depending on her height and body shape. Dress sizes are based on a woman's bust, waist, and hip measurements.

How much does a size 14 woman weigh? ›

What is the average weight of a size 14 woman? The healthy weight range for your height is between 121 pounds to 153 pounds.

What kind of legs do men find attractive? ›

Key points. Studies have shown that men prefer women with longer-than-average legs and a higher leg-length-to-body ratio. Men's interest in women's legs may explain the preference for tall fashion models.

What is the perfect female leg shape? ›

The best legs also have a short concave curve which descends into the ankle, and a much longer and smoother convex curve on the outside – and the curves on the inside and the outside of the legs should not be symmetrical.

What is the perfect leg size? ›

What's the Ideal Leg Size? To find your ideal leg size, take your waist measurement and multiply it by 0.75. According to Casey Butt, PhD, that number is your ideal thigh circumference measured at the midway point between your knee and hip joint with your muscles relaxed.

What percentage of your height should your legs be? ›

Leg length must approximate 50 percent of total stature to achieve the biomechanical efficiency of the human striding bipedal gait.

What is golden body ratio female? ›

So, the golden ratio for a woman's body measurement is probably somewhere in the range of 1.3 to 1.5.

What is the female golden ratio? ›

The distance from the top of the nose to the center of the lips should be around 1.618 times the distance from the center of the lips to the chin. The hairline to the upper eyelid distance is classically 1.618 times the length of the top of the upper eyebrow to the lower eyelid.

What is the average size of American woman? ›

The average American woman 20 years old and up weighs 170.6 pounds and stands at 63.7 inches (almost 5 feet, 4 inches) tall. And the average waist circumference? It's 38.6 inches. These numbers may or may not be surprising to you.

What is the average women's pant size? ›

By comparison, the average height of a U.S. woman is 63.6 inches, or 5 feet 3 inches. The average weight for women is around 170 pounds. With these measurements, the typical American woman wears a large to extra large pant size, or between a size 18 and 20.

Is a 34 inch waist fat? ›

In general if you're a woman, you want a measurement that's less than 34.5 inches. If you're a man, a number below 40 inches is ideal. A measurement that's higher than those isn't a death sentence, but it has been strongly linked with a higher risk of several serious diseases including type 2 diabetes.

What is the most attractive female BMI? ›

Ahern et al. (28) found that a BMI of 20 was considered the most attractive, while Swami et al. (29), and MacNeill and Best (30), found that an underweight body was most frequently selected.

What considered big hips? ›

Usually, we consider hip sizes above 36 or 37 inches curvy and hip sizes below 34 to be a slim silhouette. Also, the waist-to-hip ratios of curvy individuals are often in the range of 0.7 to 0.8.

What are the most attractive female measurements? ›

your ideal measurements should be: Bust, 34 inches to 35 inches: waist, 24 inches to 25 inches; hips, 34 inches to 35 inches. If you're a tall woman of over 5 feet 6 inches, you must stack up to these measurements for perfection: Bust, 35 inches to 37 inches; waist, 25 inches to 27 inches; hips, 35 inches to 37 inches.

Is a 36 inch waist OK? ›

What should your waist measurement be? For men, a waist circumference below 94cm (37in) is 'low risk', 94–102cm (37-40in) is 'high risk' and more than 102cm (40in) is 'very high'. For women, below 80cm (31.5in) is low risk, 80–88cm (31.5-34.6in) is high risk and more than 88cm (34.6in) is very high.

Is a 35 inch waist big? ›

A waist circumference of greater than 40 inches for men and greater than 35 inches for women is "considered elevated and indicative of increased cardiometabolic (heart disease-related) risk," said Craig Peters, DO, an HonorHealth cardiologist.

Is a 28 inch waist fat? ›

Generally speaking, a 28-inch waist is on the small side and indicates low abdominal fat, a marker of good health. However, having a slim waist doesn't automatically make you healthy. And you must also consider other diet and lifestyle factors.

How do you calculate upper body lower ratio? ›

Upper to lower segment ratio (U/L) reflects trunk vs legs ratio, where lower segment is the distance from the middle of pubic symphysis to the floor level and upper segment is height minus lower segment. At birth, U/L is about 1.7:1 or trunk longer than legs.

How is body circumference calculated? ›

Stand and place a tape measure around your middle, just above your hipbones. Make sure tape is horizontal around the waist. Keep the tape snug around the waist, but not compressing the skin.

How do you measure leg to upper body ratio? ›

The LBR was calculated by dividing leg length by total height (measured from the base of the heel to the top of the head). The mean LBR was 0.491 with a standard deviation of 0.015.

How long should my torso be for my height? ›

As a general rule, your torso length should be approximately one-third of your height. For example, if you are 6 feet tall, your torso length would roughly be 2 feet long.

What is the formula for calculating waist to height ratio? ›

Waist-to-height ratio

A person is at higher risk of developing central obesity-related illness if they have a WHtR of over 50%. To calculate WHtR, measure the waist circumference and height in inches. Then, divide the waist circumference by height, and multiply by 100.

How do you calculate lower unit gear ratio? ›

The gear ratio is calculated by dividing the output speed by the input speed (i= Ws/ We) or by dividing the number of teeth of the driving gear by the number of teeth of the driven gear (i= Ze/ Zs).

What is a good BMI for my age? ›

BMI ranges

below 18.5 – you're in the underweight range. between 18.5 and 24.9 – you're in the healthy weight range. between 25 and 29.9 – you're in the overweight range. 30 or over – you're in the obese range.

What is the average leg length for a 6 foot man? ›

We'd recommend a 38 inch inseam if you're 6'7" to 6'10" (200-210cm), and finally a 40 inch inside leg for tall guys from 6'11" to over 7 foot (210cm+) However, be aware that different people have different proportions, so these are only typical measurements.

How long should your legs be for your height? ›

Leg length must approximate 50 percent of total stature to achieve the biomechanical efficiency of the human striding bipedal gait.

What is a good leg to arm ratio? ›

You probably found your arm span to height ratio approximately to be one to one whereas the femur to height was approximately one to four. This is expected because on average and over a large age range the human body has an arm span that is roughly equal to its height and a femur bone roughly a quarter of its height.


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