What is an average thigh circumference?
There is no single "average" thigh size, as measurements can differ based on factors like age, gender, height, ethnicity, and fitness level. It's more useful to think in terms of average ranges. For adult males, the average thigh circumference typically falls between 20 to 24 inches, with studies suggesting a mean closer to 21.4 to 22 inches. For adult females, the average is often cited as around 20 to 21 inches, though some data shows an average closer to 20.8 inches in certain age groups. These figures are just averages, and a healthy thigh size can lie outside these ranges depending on individual body composition, particularly the ratio of muscle to fat.
The crucial link between thigh size and health
Beyond aesthetics, a person's thigh circumference can be an important health indicator. A landmark study published in the BMJ found that a smaller thigh circumference is associated with an increased risk of heart disease and premature death in both men and women. The research noted a protective effect for thigh circumferences up to about 60 cm (24.4 inches), with progressively thinner thighs linked to higher risks. This relationship holds true even when adjusting for other factors like BMI and overall body fat percentage.
Why are larger thighs potentially protective?
The potential health benefits of larger thighs are tied to their composition of muscle and fat.
- Greater Muscle Mass: The thighs contain some of the body's largest muscles, including the quadriceps and hamstrings. Higher muscle mass in this area is a sign of an active lifestyle and can improve insulin sensitivity, which helps regulate blood sugar levels.
- Protective Lower-Body Fat: Not all body fat is created equal. The subcutaneous fat stored in the thighs and buttocks is considered protective. This "gluteofemoral fat" has been shown to reduce bad cholesterol (LDL) and triglycerides while improving insulin sensitivity. This differs from visceral fat, which is stored around the abdomen and poses a higher health risk.
How to measure your thigh correctly
To get a consistent measurement, follow these steps:
- Stand with your feet shoulder-width apart and your weight evenly distributed. Relax your thigh muscles.
- Use a flexible measuring tape and wrap it around the fullest part of your thigh, usually at the midpoint between your hip and knee.
- Ensure the tape is snug against your skin but not so tight that it compresses the muscle.
- Read the measurement where the end of the tape meets the rest of the loop.
- For consistency, measure at the same time of day and use the same location on your leg. If there's a difference between your thighs, record the larger measurement or average the two.
Factors that influence thigh size
Genetics and body type
Genetics play a major role in determining where your body stores fat and how much muscle you can build. People with a gynoid or "pear" shaped body type tend to carry more weight in their hips and thighs, while those with an android or "apple" shape carry more around their abdomen. You can't control your genetic predisposition for fat distribution, but you can control your overall body composition.
Muscle mass vs. body fat
Thigh size is a combination of muscle mass, stored fat, and bone structure. Highly active individuals and athletes often have larger, more muscular thighs, while those with higher body fat may also have larger thighs due to fat storage. The proportion of muscle to fat is a more significant indicator of health than the size alone.
Age and hormonal changes
Age affects thigh size due to changes in muscle mass and fat distribution. As people get older, muscle mass tends to decrease (a condition called sarcopenia), which can affect thigh circumference. Hormonal shifts, particularly in women, can also influence fat storage patterns.
Comparison table: average thigh circumference by age and gender
| Age Group | Men (Average) | Women (Average) |
|---|---|---|
| 16–19 years | ~21.2 inches | ~20.3 inches |
| 20–29 years | ~21.7 inches | ~20.8 inches |
| 30–39 years | ~21.7 inches | ~21.3 inches |
| 40–49 years | ~21.7 inches | ~21.4 inches |
| 50–59 years | ~20.9 inches | ~20.9 inches |
| 60–69 years | ~20.4 inches | ~20.6 inches |
Note: These are average figures from recent studies and can vary based on the population surveyed.
Can you change your thigh size?
While you can't change your basic bone structure or where you genetically store fat, you can influence the proportion of muscle and fat through exercise and diet. The concept of "spot reduction," or losing fat in just one area, is a myth. Instead, focus on overall fat loss or muscle gain. For more information on fitness and exercise, you can visit a reputable source like the American Council on Exercise.
Increasing thigh size (building muscle)
- Resistance Training: Focus on exercises that target the major muscles of the legs, such as squats, lunges, leg presses, and deadlifts. Aim for 2-3 sessions per week to allow for muscle recovery.
- Sufficient Protein: Provide your muscles with the building blocks they need by consuming adequate protein.
- Calorie Surplus: To build muscle, you must consume more calories than you burn, which is known as a caloric surplus.
Reducing thigh size (toning/fat loss)
- Cardiovascular Exercise: Regular cardio, like running or cycling, helps burn calories and reduce overall body fat.
- Balanced Diet: Focus on a healthy diet with a calorie deficit to promote fat loss. Emphasize lean proteins, whole grains, fruits, and vegetables.
- Full-Body Strength Training: Incorporating strength training for your entire body will increase your metabolism and help with overall fat loss.
Conclusion: Focus on health, not just size
Ultimately, there is no single "ideal" thigh size. While research suggests potential health benefits to a larger thigh circumference, especially in relation to cardiovascular health, a healthy thigh can come in many sizes. Instead of striving for an arbitrary number, focus on maintaining a healthy body composition through regular exercise and a balanced diet. Embrace the unique shape and function of your body, as a strong and active body is a healthy one, regardless of its specific measurements.
