Pillow Loft Calculator
Loft is just pillow height. Choose how you sleep and how wide your shoulders are, and the calculator returns a target loft in inches and the fill that holds it.
| Sleep position | Loft range | Fill |
|---|---|---|
| Back | 4 to 5 in | Memory foam or medium down |
| Side | 5 to 6 in | Shredded foam or firm memory foam |
| Stomach | 3 to 4 in | Thin memory foam or down |
How pillow loft is measured
Loft is the height from the mattress to the top of the pillow under your head after it settles. It is not the same as softness. A soft pillow at the right loft still holds your neck level, and a firm pillow at the wrong height still bends it. Measure the pillow in place, not on the shelf.
Why shoulder width drives side sleeper loft
On your side, your shoulder holds your head away from the mattress, so the wider the shoulder, the taller the pillow has to be to fill that gap. That is why side sleepers usually need the most loft and why an adjustable fill works better than one fixed height.
Choosing a fill that holds the height
Down feels soft but packs down, so it suits low and medium lofts. Memory foam and latex hold their shape, which helps side sleepers keep the gap filled. Shredded foam is the most tunable, since you can add or remove fill until your neck sits straight.
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Questions about this calculator
What is pillow loft?
Loft is pillow height, measured from the mattress to the top of the pillow under your head. It is separate from softness. A pillow can be soft and tall, or firm and low, and the height is what sets the angle of your neck.
What loft do side sleepers need?
Side sleepers usually need the tallest pillow in the house, about half their shoulder width. A wider shoulder pushes the head farther from the mattress, so the pillow has to fill a bigger gap to keep the neck level.
What loft is best for back sleepers?
A medium loft around 4 to 5 in suits most back sleepers. The pillow should support the curve of the neck without pushing the chin toward the chest. If your head tips forward, the pillow is too tall.
What loft do stomach sleepers need?
Stomach sleepers do best with a low pillow, around 3 to 4 in, or none at all. A tall pillow bends the neck backward, which is why a thin slab or a pillow you can flatten works better than a firm contour.
Do firmer pillows need less loft?
A firm pillow holds its height under your head, so you can often start a little lower. A soft pillow compresses more, so it may need extra loft to end up at the right height once you lie down. That is the firmness tweak in the result.
How do I measure my shoulder width for a pillow?
Stand relaxed and measure across your back from the outer edge of one shoulder to the other. Have someone help so the tape stays level. Use that number, not your shirt size, because it is the gap the pillow has to fill.
Can one pillow work for every sleep position?
An adjustable pillow can cover more than one position if you add or remove fill. A single fixed pillow rarely suits side, back, and stomach sleepers the same way, since each position needs a different height.