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About this tool
Classic proportion targets for chest, waist, arms, thighs and calves scaled from your wrist using McCallum and Steve Reeves ratios.
This calculator turns a single wrist measurement into classic physique proportion targets for chest, waist, hips, thighs, neck, arms, calves and forearms, using John McCallum's ratio system: chest equals 6.5 times wrist girth, and every other target is a fixed percentage of that chest figure. A second mode uses Steve Reeves' joint ratios, sizing each muscle against the nearest joint — arms at 252% of the wrist, calves at 192% of the ankle, thighs at 175% of the knee. It is aimed at lifters who want a structure-based goal instead of an arbitrary number on a tape measure.
Open Ideal Body Measurements Calculator on AltFTool — it loads instantly in your browser.
Enter the values you already know.
Fine-tune the options to match your scenario.
Read the result and use it in your planning or reporting.
Wrist, ankle, knee and pelvis girth barely change with training, so targets reflect your own build.
Switch between McCallum's wrist ratios and Steve Reeves' joint ratios and compare the numbers.
Adds your waist-to-height ratio against the guideline of keeping the waist under half your height.
Multiply wrist circumference by 6.5 to get the chest target, then take percentages of that chest figure: hips 85%, waist 70%, thigh 53%, neck 37%, upper arm 36%, calf 34% and forearm 29%. A 7-inch wrist gives a 45.5-inch chest, a 31.9-inch waist and 16.4-inch arms.
The McCallum system puts the waist at 70% of the chest, which is a chest-to-waist ratio of about 1.43. The related golden-ratio or Adonis standard sets shoulder circumference at 1.618 times the waist. Both are aesthetic conventions rather than health measures.
For most trained lifters the McCallum targets sit at the top end of natural potential and typically take many years of consistent training and eating to approach, if they are reached at all. Limb length, muscle insertions and genetics mean some people will never hit every ratio, and missing one says nothing about your health or strength.
Not by cutting below a healthy body fat level. A useful safety rail is the widely used guideline that adults keep their waist to less than half their height; the calculator flags it when the ratio target would push you past that. These figures are informational, not medical guidance — speak to a clinician or registered dietitian before making large changes to your weight.
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