How to Take Accurate Body Measurements
Exactly where to place the tape for each measurement, so your numbers are consistent and your progress tracking is reliable.
Before You Measure
These basics apply to every measurement. Get these right and your readings will be comparable week to week.
Same time of day
Morning before eating is best. Meals and water retention can add 1-2cm to your waist alone.
Use a flexible tape
A soft fabric or tailor's tape measure. Not a metal construction tape — it won't conform to your body.
Snug, not tight
The tape should touch your skin all the way around without compressing it. If it leaves an indent, it's too tight.
Stand naturally
Relaxed posture, feet shoulder-width apart. Don't flex, suck in, or puff out.
Measure twice
Take two readings and use the average. If they differ by more than 1cm, measure a third time.
Minimal clothing
Measure on bare skin or over thin, form-fitting clothing. Thick fabric adds error.
Measurement Landmarks
Chest
Where
Around the fullest part of your chest, at nipple level.
How
Wrap the tape around your torso at the widest point of your chest. Keep it level all the way around — it's common for the back to ride up. Arms relaxed at your sides, breathe normally, and measure at the end of a normal exhale.
Common mistakes
Measuring too high (armpit level) or too low (below chest). Puffing out your chest or taking a deep breath.
Waist
Where
At the narrowest point of your torso, usually 2-3cm above your belly button.
How
Find the narrowest point between your ribs and hip bones. If there's no obvious narrowing, use the midpoint between the bottom of your ribs and the top of your hip bones. Keep the tape level, don't suck in, and measure at the end of a normal exhale.
Common mistakes
Measuring at the belly button (too low for most people). Sucking in your stomach or holding your breath.
Hips
Where
Around the widest point of your hips and glutes.
How
Stand with feet together. Wrap the tape around the widest point — this is usually across the middle of your glutes, not at the hip bones. Use a mirror or take a side photo to check the tape is level and not angled.
Common mistakes
Measuring at the hip bones instead of the widest point. Tape angling down in back because you can't see it.
Thigh
Where
Around the thickest part of your upper leg, usually the upper third.
How
Stand with your weight evenly distributed, legs slightly apart. Wrap the tape around the thickest part of your thigh — typically 5-10cm below your groin crease. Keep the tape perpendicular to the leg, not angled. Measure the same leg each time (or both and track separately).
Common mistakes
Measuring at different heights each time. Flexing your quad. Measuring mid-thigh instead of the thickest part.
Arms
Where
Around the thickest part of your upper arm, midway between shoulder and elbow.
How
Let your arm hang relaxed at your side. Wrap the tape around the thickest part of your upper arm — roughly the midpoint between the tip of your shoulder and the crease of your elbow. Measure unflexed for body composition tracking, or flexed for muscle development — just be consistent.
Common mistakes
Switching between flexed and unflexed. Measuring too close to the shoulder or elbow. Squeezing the tape tight.
When to Measure
Every 1-2 weeks is the sweet spot. Daily measurements fluctuate too much to be useful. Weekly readings smooth out day-to-day variation and show the real trend.
Focus on Trends
A single measurement means little — the trend over weeks and months tells the story. Don't stress over a 0.5cm difference. If the direction is right, you're on track.
Pair with Photos
Numbers tell part of the story, photos tell the rest. Body recomposition can change how you look without the scale moving. Track both for the full picture.