The main body shapes are apple (fat around the waist), pear (fat on hips and thighs), hourglass (bust and hips balanced, narrow waist), rectangle (similar measurements) and inverted triangle (broad shoulders). For health, the key question is whether you carry fat around your waist: an apple shape carries the highest risk.
The five body shapes
🍎 Apple
Weight is carried around the tummy, with slimmer legs. Waist is similar to or larger than hips. Most common in men and in women after the menopause.
🍐 Pear
Hips wider than shoulders, fat stored on hips, bottom and thighs. Common in women before the menopause.
⏳ Hourglass
Bust and hips about equal, with a clearly narrower waist.
▭ Rectangle
Shoulders, waist and hips of similar width; less defined waist.
🔻 Inverted triangle
Shoulders or chest wider than hips. Common in men and athletic women.
How to find your body shape
- Shoulders: around the widest part.
- Bust/chest: around the fullest part.
- Waist: midway between the lowest rib and top of the hip bone, after breathing out.
- Hips: around the widest part of the bottom.
If your waist is close to or bigger than your hips, you are likely an apple shape. Calculate your waist-to-hip ratio: 0.85 or more for women and 0.90 or more for men is linked with higher risk (WHO).
Why apple shapes carry more risk
Fat stored deep in the abdomen (visceral fat) surrounds organs such as the liver and pancreas and releases substances that affect blood sugar, cholesterol and blood pressure. That is why NICE recommends everyone measures their waist-to-height ratio alongside BMI. Pear-shaped fat on the hips and thighs is much less harmful.
You cannot choose where your body stores fat – it depends largely on genes, sex and hormones. But when you lose weight, visceral fat around the waist is often one of the first places to shrink, which is good news for your health.
Frequently asked questions
Which body shape is healthiest?
For health, a pear or hourglass shape with a waist less than half your height carries the lowest risk. An apple shape (fat around the waist) carries the highest.
Can I change my body shape?
Your frame and natural fat pattern are largely genetic, but losing fat and building muscle can change proportions, especially around the waist.
Does menopause change body shape?
Yes. Many women move from a pear towards an apple shape after the menopause, as fat shifts to the waist.
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Medical disclaimer: this guide is general information for adults and is not a diagnosis or medical advice. bmicalculatornhs.net is independent and not affiliated with the NHS. Speak to your GP, pharmacist or another qualified health professional about your own health. Full disclaimer.