Normal Testosterone Levels in Men and Women
TL;DR
- Men: The standard reference range for total testosterone is 264-916 ng/dL (Endocrine Society 2018), though "optimal" is typically considered 500-900 ng/dL.
- Women: Normal total testosterone is approximately 15-70 ng/dL — roughly 10-20x lower than men.
- Levels decline with age in men — approximately 1% per year after age 30 (Travison 2007). A 60-year-old's "normal" range is shifted lower than a 25-year-old's.
- Morning blood draws are essential (cortisol/T peak 7-10am). Always measure total T, free T, and SHBG together — total T alone can be misleading.
Normal testosterone levels for adult men range from 264-916 ng/dL for total testosterone, according to the 2018 Endocrine Society guidelines (Bhasin et al.). For women, normal total testosterone is roughly 15-70 ng/dL. These reference ranges come from large population studies and cover two standard deviations around the mean — but "within the reference range" doesn't necessarily mean "optimal." The lab reference range is wide enough that a young man at 280 ng/dL would be flagged as normal on a lab report while experiencing clear symptoms of low testosterone. Understanding what testosterone levels actually mean requires looking beyond a single number.
Normal testosterone levels for men
The most widely-cited reference range comes from the Endocrine Society's 2018 clinical practice guideline (Bhasin et al.), which defined the normal range for total testosterone in young, healthy non-obese men as 264-916 ng/dL. This range represents the middle 95% of values (two standard deviations around the mean) in a reference population of healthy men aged 19-39.
Important caveats about this range:
The reference range is deliberately wide
A 652 ng/dL spread from 264 to 916 is enormous. Two men could both be "within normal range" but one has 3.5x the testosterone of the other. This wide range reflects natural population variability, but it also means that "normal" on a lab report doesn't tell you much about whether your level is optimal for you.
The clinical threshold for hypogonadism is 300 ng/dL
The Endocrine Society guideline defines clinical hypogonadism (low testosterone requiring consideration of treatment) as total testosterone below 300 ng/dL on two separate morning measurements, combined with symptoms. Men above 300 are considered clinically "normal" but may still experience symptoms if they're at the low end of the range.
"Optimal" is narrower than "normal"
Many functional medicine practitioners and men's health specialists consider 500-900 ng/dL to be the optimal range — where most men feel their best in terms of energy, libido, recovery, body composition, and mood. Below 500 ng/dL, subtle symptoms become common even if the number is technically "normal."
Age-related decline is real
Testosterone levels decline with age in men — the Travison et al. 2007 study from the Massachusetts Male Aging Study found an approximately 1% per year decline after age 30. A 60-year-old has roughly 70% of the testosterone he had at 30 — even with identical health and lifestyle. This is often called "andropause" or late-onset hypogonadism.
However, the Travison study also found that this decline has accelerated over recent decades — men today have lower testosterone at every age than men of the same age had 20-30 years ago, suggesting environmental and lifestyle factors are contributing beyond pure aging.
Age-adjusted reference ranges for men
Because testosterone declines with age, some labs provide age-adjusted reference ranges. These vary slightly between labs, but a rough guide based on population data:
| Age Range | Total Testosterone (ng/dL) | Median |
|---|---|---|
| 20-29 | 400-1,080 | ~650 |
| 30-39 | 350-1,000 | ~600 |
| 40-49 | 300-900 | ~550 |
| 50-59 | 280-850 | ~500 |
| 60-69 | 250-800 | ~450 |
| 70+ | 230-750 | ~400 |
A 55-year-old at 450 ng/dL is around the median for his age group, but he's well below what he had at 25. Whether that's "fine" or "worth addressing" depends on his symptoms and goals, not just the number on the lab.
Normal testosterone levels for women
Women have testosterone too — produced by the ovaries, adrenal glands, and peripheral tissues — at much lower levels than men. Normal total testosterone for adult women is approximately 15-70 ng/dL, with most healthy premenopausal women falling between 20-50 ng/dL.
Women's testosterone levels serve important functions: libido, muscle mass and strength, bone density, mood, and energy. Women with testosterone at the very low end of the range (below 20 ng/dL) often experience symptoms similar to those of low-T men: fatigue, reduced libido, depression, muscle weakness, and cognitive changes.
Female testosterone declines with age just as male testosterone does, though the decline is less dramatic. Most of the decline in women occurs between the late 20s and menopause, with another drop during the menopausal transition.
Note: this article focuses primarily on testosterone in men. For women with suspected low testosterone, consultation with a hormone specialist is essential — the diagnostic and treatment considerations are substantially different from those in men.
Total T vs. Free T vs. SHBG — why you need all three
Most lab reports show "total testosterone" as the primary number, but this can be misleading on its own. Total T measures all the testosterone in your blood, but much of it is bound to proteins — primarily sex hormone binding globulin (SHBG) and albumin. Only a small fraction is biologically active (free testosterone).
Total Testosterone
The total amount of testosterone in the blood, measured in ng/dL. Normal: 264-916 ng/dL for men. This is the standard first-line measurement but can be misleading when SHBG is abnormal.
Free Testosterone
The fraction of testosterone not bound to proteins — biologically active and available to tissues. Normal: approximately 8.7-25.1 pg/mL for adult men, though ranges vary by lab. Free T is usually about 1-2% of total T. Some men have normal total T but low free T due to elevated SHBG — these men may experience low-T symptoms despite "normal" total T readings.
SHBG (Sex Hormone Binding Globulin)
The main protein that binds testosterone in the blood. Normal range is approximately 10-57 nmol/L in adult men. SHBG binds tightly to testosterone, and testosterone bound to SHBG is essentially unavailable to tissues. High SHBG (from aging, liver dysfunction, hyperthyroidism, or certain medications) can reduce free T even with normal total T. Low SHBG (from insulin resistance, obesity, or hypothyroidism) can artificially raise free T.
Why morning measurements matter
Testosterone follows a daily rhythm (circadian pattern) — highest in the early morning and declining throughout the day. For most men, testosterone peaks between 7 and 10am and reaches its lowest point in the late evening. The difference between morning and afternoon can be 20-30% in younger men.
This is why the Endocrine Society guidelines specify that testosterone should be measured in the morning (ideally 7-10am) after an overnight fast. An afternoon blood draw can produce a "low" result in a man whose morning levels would be perfectly normal. Always schedule T tests for first thing in the morning.
Additionally, testosterone can vary day-to-day based on sleep, stress, illness, and exercise. The Endocrine Society recommends two separate morning measurements before diagnosing low testosterone — a single reading isn't enough to make clinical decisions.
When should you get tested?
Consider getting testosterone tested if you experience any of these symptoms:
Sexual symptoms: Reduced libido, erectile dysfunction, decreased spontaneous erections, infertility.
Physical symptoms: Unexplained fatigue, loss of muscle mass or strength, increased body fat (especially abdominal), reduced bone density, hot flashes.
Mental/emotional symptoms: Depression, irritability, poor concentration, "brain fog," reduced motivation.
Risk factors: Type 2 diabetes, metabolic syndrome, obesity, chronic opioid use, history of testicular trauma or radiation, pituitary disorders, chronic steroid use.
If you're symptomatic, testing is warranted. If you're asymptomatic and just curious, testing is still reasonable as baseline data — especially for men over 30 who want to track changes over time.
What if your testosterone is low?
If your testosterone is below 300 ng/dL or you're symptomatic at higher levels, work with a knowledgeable physician to identify the cause. Many cases of "low T" in modern men are lifestyle-driven — sleep deprivation, chronic stress, excess body fat, alcohol, inadequate nutrition — and are fully reversible with lifestyle changes and targeted supplementation.
Before jumping to testosterone replacement therapy (TRT), consider addressing:
Sleep: 7-9 hours nightly. Sleep deprivation alone can reduce testosterone 10-15% (Leproult & Van Cauter 2011).
Body composition: Excess body fat increases aromatase activity, converting T to estrogen. Losing fat often raises testosterone meaningfully.
Stress management: Chronic cortisol elevation suppresses testosterone through HPA-HPG axis crosstalk. Consider ashwagandha for cortisol support.
Resistance training: Regular heavy lifting supports testosterone production in the short and long term.
Micronutrient sufficiency: Vitamin D (Pilz 2011), zinc, magnesium, and boron are all essential for testosterone production.
Targeted supplementation: XWERKS Rise combines 400mg Tongkat Ali, 15mg zinc, 6mg boron, 250mg shilajit, and 10mg BioPerine — the four ingredients with the strongest evidence for natural testosterone support.
If lifestyle interventions and supplementation don't raise your testosterone sufficiently (typically after 3-6 months of consistent effort), or if your baseline is very low (below 250 ng/dL), TRT may be the right option. That's a decision to make with an experienced physician based on your complete picture.
The Bottom Line
Normal reference ranges: Men — 264-916 ng/dL total T (Endocrine Society 2018). Women — approximately 15-70 ng/dL. Clinical threshold for male hypogonadism is below 300 ng/dL.
Reference ranges are wide. "Normal" on a lab report doesn't mean "optimal." Most functional medicine practitioners consider 500-900 ng/dL optimal for adult men based on symptom resolution and performance outcomes.
Age-adjusted declines are real but accelerating. Men today have lower testosterone at every age than men of the same age had 30 years ago. Lifestyle and environmental factors are contributing beyond pure aging.
Always test morning total T, free T, and SHBG together. Free T is often more clinically relevant than total T. Schedule tests between 7-10am after an overnight fast. Lifestyle optimization + targeted supplementation (Rise + Ashwa) addresses most modern cases of suboptimal T before TRT becomes necessary.
Natural Testosterone Support
XWERKS Rise — 400mg Tongkat Ali, 15mg Zinc, 6mg Boron, 250mg Shilajit. The four ingredients with the strongest evidence for supporting healthy testosterone levels naturally.
SHOP RISE →Further Reading
What Causes Low T in Young Males
Unhealthy Lifestyle Habits and Low T
Does Zinc Increase Testosterone?
References
1. Bhasin S, et al. Testosterone therapy in men with hypogonadism: an Endocrine Society clinical practice guideline. J Clin Endocrinol Metab. 2018;103(5):1715-1744.
2. Travison TG, et al. A population-level decline in serum testosterone levels in American men. J Clin Endocrinol Metab. 2007;92(1):196-202.
3. Mulligan T, et al. Prevalence of hypogonadism in males aged at least 45 years: the HIM study. Int J Clin Pract. 2006;60(7):762-769.
4. Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011;305(21):2173-2174.
5. Pilz S, et al. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011;43(3):223-225.
