Frame Size: Why Your Wrist Tells the Truth About Your Ideal Weight

Ask ten experts and you will get twelve answers. The underlying math, thankfully, only has one. BMI ignores frame size completely. A 178cm man with 6.5-inch wrists has a different healthy range than one with 8-inch wrists.

Measure your wrist

Wrap a tape around the smaller part of your dominant wrist.

Categorisation (men)

Small: <17 cm. Medium: 17–19 cm. Large: >19 cm.

Categorisation (women)

Small: <15 cm. Medium: 15–17 cm. Large: >17 cm.

Adjust ideal weight

Subtract 10% (small frame), use base figure (medium), add 10% (large).

Pro tips

• Frame size doesn't change with weight loss. It's bone, not flesh.
• Compare your wrist to family members — frame is largely inherited.

Frequently asked questions

Is frame size scientifically rigorous? Approximation only — but better than ignoring frame entirely with BMI alone.

Does big frame mean I burn more calories? Slightly — more lean tissue. Effect is small relative to total bodyweight.

Whatever number you land on, sanity-check it against a second method or a quick estimate in your head.