Body Measurement Guide

Why Take Measurements?

Measuring your body with a tape measure helps track changes in muscle size, fat loss, and overall body composition, giving you a more complete picture of your progress than weight alone.

What You’ll Need

• A flexible, soft measuring tape 

• A mirror (optional, but helpful)

• Somewhere to record your numbers

Preparation

• Wear minimal or tight-fitting clothing, or measure on bare skin.

• Stand up straight and relaxed (don’t flex or suck in your stomach).

• Try to measure at the same time of day each time (morning is best).

• Record the date each time you measure.

Where and How to Measure

1. Neck:

   • Place the tape around the middle of your neck, just below your Adam’s apple.

   • Keep your chin parallel to the floor.

2. Shoulders:

   • Stand tall and wrap the tape around the broadest part of your shoulders.

   • You may need a friend to help keep the tape level.

3. Chest/Bust:

   • Measure around the fullest part of your chest/bust, usually across the nipples.

   • Make sure the tape is snug but not tight, and parallel to the floor.

4. Upper Arm:

   • Relax your arm at your side.

   • Measure around the midpoint between your shoulder and elbow.

   • You can also measure flexed for comparison.

5. Forearm:

   • Relax your arm at your side

   • Measure around the thickest part of your forearm

6. Waist:

   • Find the narrowest part of your waist, just above your belly button.

   • Breathe out and measure without sucking in.

7. Hips:

   • Stand with your feet together.

   • Measure around the widest part of your hips and buttocks.

8. Thigh:

   • Measure around the thickest part of your thigh.

9. Calf:

   • Measure around the widest part of your calf.

Tips for Accurate Tracking

• Always measure the same spots—write down exactly where you measured.

• Measure every 2–4 weeks for best progress tracking.

• Don’t pull the tape too tight; it should rest flat against your skin.

• Use a mirror for hard-to-see spots, or have a friend help.

• Record your results and the date every time.

The link below is a spreadsheet you can use to track your measurements, calorie intake, and weight