Average Thigh Circumference [Male & Female]

The following is a meta-study exploring the average thigh size measured as the circumference of men and women. We dive deep into the findings of 18 different peer-reviewed studies with an aggregated 361,363 study participants.

Here’s the outline of the report:

• Average Thigh Size for Men and Women
• The Ideal Thigh Size – a question of proportions
• Factors Affecting Thigh Size
• How to Increase Thigh Size
• How to Decrease Thigh Size
• Literature Review

Key Insights

• The average thigh circumference for adult men ranges from 20 to 24 inches, while for adult women, it is between 19 and 23 inches.
• Men on average have the largest thigh circumference at age 40-49, with 21.4 inches in circumference.
• Women on average have the largest thigh circumference at age 30-39, with 21.8 inches in circumference.
• Athletes and fitness enthusiasts may have larger thigh sizes due to increased muscle mass.
• Thigh size varies significantly between individuals, depending on factors such as age, genetics, body composition, and physical activity levels.
• For adolescents, thigh circumference typically ranges between 17 and 20 inches for boys and 16 and 19 inches for girls.
• Ideal thigh size can be better understood by analyzing the ratios of waist circumference to thigh circumference, hip circumference to thigh circumference, and height to thigh circumference.

Average Thigh Size for Men and Women

Understanding the average thigh size for different age groups can help you gauge where you stand and set realistic goals for improvement. The following data is based on a study conducted by the Centers for Disease Control and Prevention (CDC).

Men (20-80+ Years)

Women (20-80+ Years)

Boys (8-15 Years)

Girls (8-15 Years)

The Ideal Thigh Size – a question of proportions

Proportion Calculations: Waist, Hip, and Height to Thigh Circumference

Calculating the proportions between waist, hip, and height to thigh circumference can provide insight into your overall body composition and help you set realistic goals for your body shape. In this section, we will discuss how to calculate these proportions and provide examples in tables.

Waist-to-thigh Circumference Ratio

The waist-to-thigh circumference ratio is a simple calculation that compares the size of your waist to your thighs. This ratio can help identify potential health risks associated with carrying excess fat around the waist.

Calculation:

Waist to Thigh Circumference Ratio = Waist Circumference / Thigh Circumference

Example:

Waist Circumference: 32 inches

Thigh Circumference: 24 inches

Ratio: 32 / 24 = 1.33

Table: Waist-to-thigh Circumference Ratio Examples

Hip-to-Thigh Circumference Ratio

The hip-to-thigh circumference ratio is a measure of the proportion between your hips and thighs. This ratio can help identify potential imbalances in lower body muscle development or highlight areas for improvement in body composition.

Calculation:

Hip to Thigh Circumference Ratio = Hip Circumference / Thigh Circumference

Example:

• Hip Circumference: 40 inches
• Thigh Circumference: 24 inches

Ratio: 40 / 24 = 1.67

Table: Hip-to-Thigh Circumference Ratio Examples

Height-to-thigh Circumference Ratio

The height-to-thigh circumference ratio is a comparison between your height and thigh size. This ratio can provide insight into your overall body proportions and help identify potential imbalances in muscle development or body composition.

Calculation:

Height to Thigh Circumference Ratio = Height / Thigh Circumference

Example:

• Height: 68 inches (5 feet 8 inches)
• Thigh Circumference: 24 inches

Ratio: 68 / 24 = 2.83

Table: Height-to-thigh Circumference Ratio Examples

Ideal ratios

It is important to note that “ideal” ratios can vary greatly depending on individual body types, fitness goals, and cultural preferences.

However, based on general health guidelines and aesthetic trends, the following table provides a rough estimate of the ideal ratios for waist to thigh, hip to thigh, and height to thigh circumference.

These ratios should be considered as a starting point and not an absolute standard.

Table: Estimated Ideal Ratios

• The ideal waist-to-thigh circumference ratio is estimated to be between 1.2 and 1.5.
• The ideal hip-to-thigh circumference ratio is estimated to be between 1.5 and 2.0.
• The ideal Height to Thigh Circumference ratio is roughly between 2.5 and 3.5.

Remember that these ideal ranges are approximate and may not apply to everyone.

It is always best to consult with a fitness professional, nutritionist, or healthcare provider to determine the most appropriate and realistic goals for your body type and individual circumstances.

Examples

Here are examples of different size people and the corresponding range of thigh circumferences based on the ideal ratios:

1. Person A

• Height: 5’6″ (66 inches)
• Waist: 32 inches
• Hip: 40 inches

Thigh circumference ranges:

• Waist to Thigh ratio: 32/1.2 = 26.7 inches (min) and 32/1.5 = 21.3 inches (max)
• Hip to Thigh ratio: 40/2.0 = 20 inches (min) and 40/1.5 = 26.7 inches (max)
• Height to Thigh ratio: 66/3.2 = 20.6 inches (min) and 66/2.8 = 23.6 inches (max)

2. Person B

• Height: 5’10” (70 inches)
• Waist: 36 inches
• Hip: 44 inches

Thigh circumference ranges:

• Waist to Thigh ratio: 36/1.2 = 30 inches (min) and 36/1.5 = 24 inches (max)
• Hip to Thigh ratio: 44/2.0 = 22 inches (min) and 44/1.5 = 29.3 inches (max)
• Height to Thigh ratio: 70/3.2 = 21.9 inches (min) and 70/2.8 = 25 inches (max)

3. Person C

• Height: 6’0″ (72 inches)
• Waist: 34 inches
• Hip: 42 inches

Thigh circumference ranges:

• Waist to Thigh ratio: 34/1.2 = 28.3 inches (min) and 34/1.5 = 22.7 inches (max)
• Hip to Thigh ratio: 42/2.0 = 21 inches (min) and 42/1.5 = 28 inches (max)
• Height to Thigh ratio: 72/3.2 = 22.5 inches (min) and 72/2.8 = 25.7 inches (max)

These examples provide the ideal range of thigh circumferences for different individuals based on their height, hip, and waist sizes.

Factors Affecting Thigh Size

• Genetics: Your genetics play a significant role in determining your natural thigh size and shape. Some individuals may have naturally larger or smaller thighs due to factors such as muscle fiber composition and skeletal structure.
• Age: As you age, your muscle mass tends to decrease, leading to smaller thigh circumference. Hormonal changes can also affect thigh size, especially in women during menopause.
• Physical activity: Regular exercise, particularly resistance training, can lead to increased thigh size as your muscles grow and adapt to the workload.
• Diet: Consuming a diet high in calories, particularly from protein sources, can promote muscle growth and increase thigh size. Conversely, a calorie-restricted diet may lead to muscle loss and smaller thighs.

How to Increase Thigh Size

• Training programs: Focus on compound exercises like squats, lunges, and deadlifts to stimulate muscle growth in your thighs. Include isolation exercises like leg curls, leg extensions, and calf raises for a comprehensive leg workout.
• Nutrition: Consume an adequate amount of protein and calories to support muscle growth. Aim for 1.2-2.2 grams of protein per kilogram of body weight daily.
• Recovery: Prioritize sleep and rest to allow your muscles to grow and repair. Aim for 7-9 hours of sleep per night.

How to Decrease Thigh Size

• Calorie reduction: Create a calorie deficit by consuming fewer calories than your body needs to maintain its current weight. This will encourage your body to use stored fat for energy, potentially leading to a decrease in thigh size.
• Cardiovascular exercise: Incorporate regular cardiovascular exercise, such as running, cycling, or swimming, to help burn calories and reduce overall body fat. High-intensity interval training (HIIT) can also be effective in promoting fat loss while preserving muscle mass.
• Training adjustments: While resistance training is essential for overall health and fitness, you may want to reduce the volume and intensity of leg-focused exercises if you’re aiming to decrease thigh size. Opt for higher repetitions with lighter weights to maintain muscle tone without promoting significant muscle growth.

Literature Review