Fitness Articles

How to Take Body Measurements

Track Your Progress with a Measuring Tape

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Thigh: Measure around the largest part of each thigh.

Calves: Measure around the largest part of each calf.

Upper arm: Measure around the largest part of each arm (above the elbow).

Forearm: Measure around the largest part of each arm (below the elbow).

Neck: Measure around the largest part of the neck.

Tips for Measuring
  • When taking measurements, stand tall with your muscles relaxed and your feet together.
  • When measuring, apply constant pressure to the tape (so it doesn't sag) without pinching the skin.
  • Use a flexible measuring tape, such as plastic or cloth.
  • Measure under the same conditions each time, such as wearing the same clothes (or none at all).
  • Measure yourself in front of a mirror to make sure the tape is positioned correctly. If possible, have someone else do the measuring for you.
  • The place to take some of these measurements will vary slightly from person to person. To ensure accuracy, just remember to take them in the same place on your body each time.
So don't let the scale get you down! Losing inches means you'll be wearing a smaller size in no time! Everyone will be commenting on how great you look and the number on the scale will suddenly seem a lot less important.
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About The Author

Jen Mueller Jen Mueller
Jen received her master's degree in health promotion and education from the University of Cincinnati. A mom and avid marathon runner, she is an ACE-certified personal trainer, health coach, medical exercise specialist and behavior change specialist. See all of Jen's articles.

Member Comments

  • How do I change the ticker to pounds not kilograms? - 2/11/2016 10:00:51 AM
  • How do I add bust to my measurements?
    - 1/12/2016 4:37:33 PM
  • Why isn't BUST a common measurment on your track measurments screen? You have waist, hips, thigh etc... but no Bust, - 1/11/2016 9:55:03 PM
  • I'm an apple ..been that way my whole life, but I've been proportionate. now trying to lose weight is going to be extremely harder and more frustrating. To lose my middle, I need to do more core work which is difficult with so many issues and exercises I am unable to do now not having the flexibility I used to after having 2 back surgeries, I am limited.
    I am cleared to do anything I can tolerate. I just wish Doctors were more helpful.
    Any help would be appreciated. Thanks! - 11/23/2015 9:23:59 AM
  • trying to enter my new weight for the week somehow cannot figure how to enter my weight change , want to enter my new for the week.
    - 11/1/2015 4:06:01 AM
  • JELLYBEANSODA
    To change your starting weight, click on the START tab on the top left corner of the page. On your start page, there is an 'edit your goal' button right under the 'track your weight' option, with a tiny scale icon. Select to edit your weight goals. On the next page you are redirected to, the last heading says 'Set your weight goal', under the weight goal is also the option to change your starting weight and starting date. - 7/27/2015 6:20:34 AM
  • How do I edit my goal weight and where do I do it?
    - 5/25/2015 7:47:45 AM
  • why is there such a Hugh difference in calories burned when I wear my spark activity on my shoe as apposed to my bra. It almost doubles on shoe. Is it possible to burn 1343 calories walking 6 kms like it calculates, just seems like a lot. That's with counter on shoe if it was on my bra it would only be about half of that . - 5/16/2015 7:16:37 AM
  • My status still shows my "last weight" of 186 that was back in 1999. I have gained the weight back, updated my profile page with current weight, etc., but that 186 is still showing up as my last weight. ANY WAY POSSIBLE to get that off of there? - 5/2/2015 9:50:46 AM
  • how do I edit my goal weight, I am not seeing how to do that - 1/7/2015 12:19:58 AM
  • Very helpful information. I wasn't sure how to measure the chest/bust part. This article is very useful. Thanks! - 9/17/2014 3:28:40 PM
  • Whether you set your weight goal for all the weight you want to lose or you set your goal in smaller increments, you can always change your weight goal at any time to better suit your needs.

    To change your weight goal:
    Click on “Start” in the top left corner of the screen.
    You’ll now see your Start page.
    At the top of your Start page, you'll see "Step 1, Track Your Progress."
    In that section, you'll see "Track Weight & Other Measurements" with a button just below it for "Edit Goals."
    Click on "Edit Goals."
    Scroll down the page to see the "Set Your Weight Goal" section.
    In the "Target Weight" text box, enter your new weight goal.
    If necessary, you can also change your weight goal date by selecting a new date in the "By When" drop-down menus.
    Click "Save Your Changes" at the bottom of the page.
    Note: If you do not have a weight goal listed or see the "my Goals & Progress" section on the left side of your start page, you have signed up for the Spark5 program, which is for weight maintenance only. With the Spark5 program, you are not able to create or edit a weight goal.

    If you are in the Spark5 program, but want to create a weight goal, you will need to reset your program. Once you reset, you will need to choose the weight loss program and set up your goals, including your weight goal. - 5/31/2014 2:22:24 PM
  • FARFROMHOMETOO
    Why isn't BUST a common measurment on your track measurments screen? You have waist, hips, thigh etc... but no Bust, yet you say on your LEARN MORE that it is a common measurment. - 5/19/2014 3:25:24 PM
  • For those of you asking about changing your start weight, I entered mine wrong the first time too. I went back to that day and changed it to the correct weight. You may be able to blank it out as well just update your weight on today's entry. - 5/13/2014 4:45:01 PM
  • CATSUNITE
    It's nice that there's a place to leave comments, but many are questions. WHERE are the answers???? - 4/30/2014 8:50:07 AM

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