How to Take Body Measurements

It's easy to get discouraged when you work so hard to lose weight and your efforts don't reflect on the scale. Seeing the same number week after week can make you want to drown your sorrows in a pint of Haagen-Daz. But wait! Before you pick up that spoon, take your measurements.

Body measurements can be a useful way to track your progress. Many times you'll see a loss of inches even if the scale isn't moving. To ensure accuracy, measure in exactly the same place and under the same conditions each time. Here are some instructions and tips to help you. When you're done measuring, you can track your measurements on SparkPeople to see how your body changes over time.
 

Common Body Measurements


Bust: Place the measuring tape across your nipples and measure around the largest part of your chest. Be sure to keep the tape parallel to the floor.

Chest: Place the measuring tape just under your breasts/pecs and measure around the torso while keeping the tape parallel to the floor.

Waist: Place the measuring tape about a 1/2 inch above your belly button (at the narrowest part of your waist) to measure around your torso. When measuring your waist, exhale and measure before inhaling again.

Hips: Place the measuring tape across the widest part of your hips/buttocks and measure all the way around while keeping the tape parallel to the floor. You can use your waist and hip measurements to calculate your Waist-to-Hip ratio, an assessment that can help determine your health risk. <pagebreak>

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

  • Use a flexible measuring tape, such as plastic or cloth.
  • When taking measurements, stand tall with your muscles relaxed and feet together.
  • Apply constant pressure to the tape (so it doesn't sag) without pinching the skin.
  • 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.
  • To ensure accuracy, remember to take measurements in the same place on your body each time.
Don't let the scale get you down! Losing inches can be even more impactful than losing pounds.
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Member Comments

PLCHAPPELL
Good info Report
PLCHAPPELL
Good info Report
Thanks! Report
Thank you for this information. Report
Thank you Report
I'm starting to sew again so I take measurements every time I start something. Report
Very helpful - but I find it odd that in the SparkPeople measurements tracker page there is no box for bust or chest. Report
Need to take my measurements again. Report
Good I did it right! Report
Good Indo Report
interesting article and lots of interesting comments Report
I love measuring except my hips that seems to always disappoint me hahahaa Report
Thanks for the info Report
Good to know Report


 

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 runner, she is an ACE-certified personal trainer, health coach and medical exercise specialist, with additional certifications in behavior change, functional training and senior fitness. She is also a RRCA-certified running coach. See all of Jen's articles.