What is a normal testosterone level for men?

Reference ranges vary by lab, but generally: Total testosterone 300–1,000 ng/dL (10.4–34.7 nmol/L) for adult men. Levels above 700 ng/dL are considered optimal. Below 300 ng/dL is classified as clinical hypogonadism (low T).

At what age does testosterone decline?

Peak testosterone typically occurs at 18–25 in men. After 30, total testosterone declines approximately 1–2% per year. By 70–80, many men have levels 30–50% below their youthful peak.

What are normal testosterone levels for women?

Women produce much less testosterone: 15–70 ng/dL is the normal adult female range. Testosterone in women affects libido, muscle mass, energy, and mood. Levels decline with age and post-menopause.

Can exercise increase testosterone?

Yes. Resistance training (especially heavy compound lifts) produces the largest acute increases and long-term elevation. HIIT also raises testosterone. Chronic cardio at high volume can lower T. Sleep, adequate fat and calorie intake also support healthy levels.

Health & Wellness

Testosterone Level by Age Calculator

Enter your testosterone value and age to see where you fall on the reference range — low, normal, or optimal — for your age group and sex.

Testosterone Level by Age

Assess your T level vs age-matched reference ranges

Unit

Your Testosterone Level

Your Age

Sex

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ng/dL total testosterone

Reference ranges based on clinical literature (Endocrine Society guidelines, Mayo Clinic, NHS). For medical interpretation of your blood test results, always consult a physician.

Male Testosterone Reference Ranges by Age

Age Range	Low (ng/dL)	Normal (ng/dL)	Optimal (ng/dL)
18–29	< 300	400–800	600–900
30–39	< 300	350–750	550–800
40–49	< 300	300–700	500–750
50–59	< 250	250–650	450–700
60–69	< 200	200–600	400–650
70+	< 180	180–550	350–600

What Your Testosterone Level Means for Muscle Growth and Health

Testosterone is the primary anabolic hormone governing muscle protein synthesis, bone density, libido, red blood cell production, and mood regulation in men. It peaks in late adolescence (around 17–19), remains relatively stable through the 20s, and declines at approximately 1–2% per year after age 30 — meaning a 50-year-old man typically has 20–30% lower testosterone than he did at 25. This decline is gradual and largely symptom-free in healthy men who maintain good body composition, sleep, and lifestyle habits.

The reference range for "normal" total testosterone is 300–1,000 ng/dL (10.4–34.7 nmol/L) for adult men, but this wide range includes men who are functionally symptomatic at the bottom end. Many endocrinologists consider 400–700 ng/dL a functional optimal range for most adult men, while levels below 300 ng/dL consistently correlate with hypogonadal symptoms: fatigue, poor libido, depression, and difficulty building or maintaining muscle. Levels above 700 are associated with faster muscle gain, higher training capacity, and improved body composition — which is why testosterone is so central to physique-focused athletes.

Naturally optimizing testosterone involves addressing the most impactful modifiable factors: adequate sleep (7–9 hrs), maintaining healthy body fat (10–20%), resistance training, adequate dietary fat and zinc, and stress management. Chronic sleep restriction reduces testosterone by 10–15% in just one week. Obesity reduces testosterone through aromatase activity in adipose tissue, which converts testosterone to estrogen. Resistance training acutely spikes testosterone post-workout and chronically supports higher baseline levels. This calculator compares your age against evidence-based reference ranges from published endocrinology research to give context to your testosterone level.

Female Testosterone Reference Ranges

Normal adult female range: 15–70 ng/dL. Above 70 ng/dL may indicate PCOS or adrenal issues. Below 15 may cause low libido and energy. These ranges decline with age and post-menopause.

Frequently Asked Questions

300–1,000 ng/dL is the broad normal range for adult men. Optimal for most men is 500–900 ng/dL. Below 300 ng/dL is classified as clinical hypogonadism. Note: "normal" labs vary; free testosterone and symptoms matter as much as total T.

T peaks at ~18–25 for men. After age 30, total testosterone declines ~1–2% per year. By 70, most men have 30–50% less T than their peak. SHBG (sex hormone binding globulin) also rises with age, further reducing bioavailable free testosterone.

Yes. Heavy compound resistance training produces the largest acute testosterone spikes. Regular strength training, adequate sleep (7–9h), healthy fat intake (0.8–1g/kg), and maintaining healthy bodyweight all support optimal T levels. Chronic overtraining and high psychological stress lower T.

Low T symptoms: reduced libido, fatigue and low energy, decreased muscle mass and strength, increased body fat, brain fog, depression, reduced bone density. These symptoms overlap with many conditions — blood test + physician evaluation needed for diagnosis.