Understanding Your Testosterone: A Guide to Normal Levels by Age

Direct answer: Normal total testosterone levels for adult men typically range from 300 to 1,000 nanograms per deciliter (ng/dL). However, these levels naturally decline with age. For example, a man in his 20s may have levels near the higher end of this range, while a man in his 70s may be closer to the lower end. For adult women, normal levels are much lower, generally between 15 and 70 ng/dL. Consulting a doctor for personalized interpretation is essential.

TL;DR Total testosterone is a crucial hormone for both men and women, but levels vary significantly based on age and sex. In adult men, a wide range of 300 to 1,000 ng/dL is considered normal, though these levels peak in early adulthood and gradually decrease by about 1% per year after age 30. For women, the normal range is much lower, typically 15 to 70 ng/dL. Understanding where your levels fall within the expected range for your age group can provide important insights into your health.

• Testosterone is the primary male sex hormone but is also vital for women's health, affecting muscle mass, bone density, and libido in both sexes.
• For men, levels are highest in their late teens and 20s and begin a slow, steady decline around age 30. This is a natural part of aging.
• A 'normal' level is a broad range, not a single number. A level of 350 ng/dL might be normal for a 65-year-old man but low for a 25-year-old.
• Symptoms of low testosterone (hypogonadism) can include fatigue, low sex drive, reduced muscle mass, and mood changes. These symptoms, not just the number, are key for diagnosis.
• Blood tests should be performed in the morning, as testosterone levels are highest then and fluctuate throughout the day.
• Factors like obesity, chronic illness, sleep quality, and certain medications can significantly impact testosterone levels.
• Always discuss your lab results with a healthcare provider, as they can interpret them in the context of your overall health and symptoms.

Want the full explanation? Keep reading ↓

Got 'Normal' Results But Still Feel Awful? Let's Talk Testosterone

So, you got your bloodwork back. You’ve been feeling tired, irritable, and just not yourself. You were hoping for an answer, but the report says your testosterone is “normal.” Your doctor might have even said everything looks fine.

But you don’t feel fine. And that’s incredibly frustrating. I get it. As an endocrinologist, I see this all the time. A number on a lab report is just one piece of a much larger puzzle. Let’s break down what those numbers mean, why “normal” isn’t always optimal, and what your next steps could be.

Your feelings are valid. Let’s figure this out together.

Understanding the "Normal" Testosterone Range

First things first, what even is a “normal” level? Lab reference ranges are huge. They’re created by testing a large group of people and finding the average. This means the “normal” range includes couch potatoes and elite athletes, 25-year-olds and 65-year-olds.

Being on the low end of normal might be perfectly fine for your neighbor, but it could be the source of your symptoms. Think of it like shoe sizes. A size 9 is "normal," but if you're a size 11, it's going to be a painful fit. Your optimal testosterone level is unique to you.

Normal Total Testosterone Levels by Age

This chart shows the typical reference ranges labs use. Remember, these are just statistical averages, not a measure of what’s optimal for you.

Important: These ranges can vary significantly from lab to lab. Always check the reference range printed on your specific lab report.

Why You Might Feel Bad Even With "Normal" Levels

Your total testosterone result is a good starting point, but it doesn't tell the whole story. If your numbers are technically normal but you're still struggling, here are a few reasons why.

1. You're on the Low End of Normal

If the normal range for a man your age is 300-900 ng/dL and your level is 315 ng/dL, you're "normal." But you might feel significantly better at 600 ng/dL. This is especially true if your levels have dropped quickly over a few years. Your body feels the change, not just the absolute number.

2. It’s Not Just About Total Testosterone

Total testosterone is just one number. Your body also produces something called Sex Hormone-Binding Globulin (SHBG). SHBG is like a taxi that binds to testosterone, making it inactive. The testosterone that’s not bound is called Free Testosterone, and it's the active form that your body can actually use.

You can have great total testosterone, but if your SHBG is very high, most of that testosterone is unavailable, leaving you with low-T symptoms. This is why a complete picture often requires more than just one test. Before your next doctor's visit, it can be helpful to understand the difference between the tests and what they measure by reading up on the [total testosterone test for men's and women's health].

3. Other Hormones Are Out of Balance

Your endocrine system is a delicate web. Testosterone doesn't operate in a vacuum. Other hormones that can cause similar symptoms include:

• Thyroid hormones: An underactive thyroid (hypothyroidism) causes fatigue, weight gain, and low mood.
• Cortisol: Your stress hormone. Chronically high cortisol from stress can suppress testosterone production.
• Estrogen: Yes, men have estrogen too. If the ratio of testosterone to estrogen is off, it can cause issues.

How Testosterone Affects Your Whole Body

When your usable testosterone is low, it can throw your entire system out of whack. It's not just about sex drive.

• Your Energy & Metabolism: Testosterone helps your body build muscle and burn fat. When it’s low, you might feel sluggish, gain weight (especially around the belly), and lose muscle mass even if you’re working out.
• Your Mood & Brain: It plays a huge role in motivation, confidence, and focus. Low levels are linked to irritability, brain fog, and even symptoms of depression.
• Your Sleep: This is a vicious cycle. Low testosterone can wreck your sleep quality, but poor sleep (especially less than 7-8 hours) is one of the fastest ways to tank your testosterone production.

What Are Your Next Steps?

Feeling dismissed is discouraging, but don’t give up. You are your own best advocate.

1. Track Your Symptoms: Write everything down. When did the fatigue start? Is your mood worse in the morning? Do you have trouble focusing at work? Specifics are much more powerful than just saying "I feel tired."
2. Ask for More Comprehensive Testing: Go back to your doctor armed with your symptom log. Politely ask for a more complete panel. Consider asking for:
   • Free Testosterone: To see how much is actually usable.
   • SHBG: To understand why your free T might be low.
   • Complete Thyroid Panel: TSH, Free T4, and Free T3.
   • Cortisol: An AM cortisol test can check for stress-related issues.
   • Estradiol (E2): To check your testosterone-to-estrogen ratio.
3. Find a Specialist: If your primary doctor isn't comfortable with this, it might be time to see an endocrinologist or a men's/women's health specialist who focuses on hormones. They are more likely to look at the optimal you, not just the "normal" range.

You know your body better than anyone. If you feel like something is wrong, it’s worth investigating until you have answers that make sense.

Frequently Asked Questions

What is the most common cause of abnormal Total Testosterone levels?

For men, the most common cause is simply age. Testosterone levels naturally decline by about 1-2% per year after age 30. Other major causes include obesity (fat cells convert testosterone to estrogen), poor sleep, chronic stress, and underlying medical conditions like type 2 diabetes. For women, conditions like Polycystic Ovary Syndrome (PCOS) can cause high testosterone, while menopause or pituitary issues can cause it to be low.

How often should I get my Total Testosterone tested?

If you have no symptoms, it's not a routine test. However, if you are experiencing symptoms like chronic fatigue, low libido, or unexplained changes in mood or body composition, it’s a good idea to get a baseline test. If you and your doctor are monitoring a low level or the effects of lifestyle changes, you might re-test every 3 to 6 months.

Can lifestyle changes improve my Total Testosterone levels?

Absolutely. For many people with levels on the low-end-of-normal, lifestyle is the most powerful tool. The most impactful changes include getting 7-9 hours of high-quality sleep per night, maintaining a healthy weight, engaging in regular resistance training (weightlifting), managing stress, and eating a balanced diet rich in protein, healthy fats, and micronutrients like zinc and Vitamin D.