What is my body shape?
Your body shape describes how your bust, waist and hips compare. It is mostly set by your skeleton, genes and hormones — not by willpower — and it shapes where your body tends to store fat. This free body shape calculator uses the measurement rules from the Female Figure Identification Technique (Lee et al., 2007), the method used by many online body type calculators, and adds a health check based on your waist-to-hip ratio.
The classic “apple” and “pear” labels are about fat distribution: apple-shaped people carry more weight around the middle (higher health risk), pear-shaped people around hips and thighs.
How the calculator works
All measurements are compared in inches (we convert centimetres for you). For example:
- Hourglass: bust and hips within about 1 inch (hips no more than 3.6 inches bigger), and bust − waist ≥ 9 inches or hips − waist ≥ 10 inches.
- Bottom hourglass: hips 3.6–10 inches bigger than bust, and hips − waist ≥ 9 inches.
- Top hourglass: bust 1–10 inches bigger than hips, and bust − waist ≥ 9 inches.
- Spoon: hips more than 2 inches bigger than bust, hips − waist ≥ 7 inches, and a high hip at least 1.193 × waist.
- Triangle (pear): hips ≥ 3.6 inches bigger than bust, with a smaller waist difference.
- Inverted triangle: bust ≥ 3.6 inches bigger than hips.
- Rectangle: bust, waist and hips all fairly similar.
Example: bust 91 cm (36″), waist 66 cm (26″), hips 94 cm (37″) → hourglass.
Body shape and health risk
| Fat pattern | Typical shapes | Waist-to-hip ratio (women) | Risk level |
|---|---|---|---|
| Lower body (pear) | Triangle, spoon, bottom hourglass | Under 0.80 | Lower metabolic risk |
| Balanced | Hourglass, top hourglass | 0.80 – 0.84 | Moderate if waist grows |
| Central (apple) | Rectangle or inverted triangle with a large waist | 0.85 and above | Higher risk of diabetes and heart disease |
Benefits of knowing your body shape
- Understand your fat pattern and which measurement to track (waist for apple and rectangle shapes).
- Realistic goals: you can lose fat and build muscle, but your basic frame stays — no shape is “wrong”.
- Better clothing choices and more confidence.
- Health awareness: a shift towards an apple shape (for example after menopause) is a signal to look after your heart and blood sugar.
Health warnings
- Body shape is not a diagnosis. Use your waist-to-height ratio and BMI for health screening.
- This method was designed for women’s measurements; for men, the waist-to-hip ratio is more useful.
- “Spot reducing” (losing fat from one area with exercises) does not work — overall fat loss changes all areas.
- If thinking about your body shape causes distress or affects how you eat, please talk to a health professional.
Eating for your shape
All shapes benefit from the same basics: plenty of vegetables, lean protein, wholegrains and healthy fats, fewer sugary drinks and refined snacks, and regular strength training. If you carry weight around the middle, focus on lowering refined carbohydrates, managing stress and sleep, and walking after meals — read about abdominal fat and the insulin resistance diet.
Frequently asked questions
How do I know my body shape?
Measure your bust, waist and hips (and optionally your high hip) and compare them. The calculator above applies the standard rules and tells you whether you are an hourglass, pear (triangle), inverted triangle, rectangle or spoon shape.
What is the most common female body shape?
In studies of women’s body measurements, the rectangle shape was the most common, while a true hourglass was relatively uncommon.
Can I change my body shape?
You cannot change your bone structure, but losing fat, building muscle and improving posture can change your proportions — for example, a smaller waist or stronger shoulders.
Which body shape is healthiest?
Health depends more on where fat is stored than on shape names. Carrying fat around the waist (an apple pattern) carries the highest risk; a waist-to-hip ratio under 0.80 in women is lower risk.
What is an apple body shape?
An apple shape means carrying more weight around the middle, with a waist similar to or larger than the hips. It is linked to more visceral fat and higher risk of diabetes and heart disease.
Sources
- Lee JY, Istook CL, Nam YJ, Park SM. Comparison of body shape between USA and Korean women. Int J Clothing Sci Technol 2007;19:374–391.
- Simmons KP, Istook CL, Devarajan P. Female Figure Identification Technique (FFIT) for apparel. J Textile Apparel Technol Manag 2004.
- World Health Organization. Waist circumference and waist–hip ratio: report of a WHO expert consultation. 2008.