How To Take Your Body Measurements

In order to keep track of your physical progress from an aesthetic perspective, it’s important to involve several different data points besides progress photos. Some choose to have caliper testing done, while others simply use body measurements. It’s important to note that one method is not superior to another. It’s simply a method and a data point that can be of use when tracking different variables. That said, here are the specifics for taking body measurements.

Male Measurement Sites
Female Measurement Sites

BMI Requirements

HEIGHT:

  • Stand on the end of a tape measure with the 0 aligned with the bottom of your feet.
  • Have someone measure the distance to the top of your head.

WEIGHT:

  • Remove your shoes, socks and any heavy outer layer clothing (we recommend weighing in underwear, in the morning with an empty bowel, before breakfast for consistency).
  • Place scales on a hard and flat surface and step on them to take your weight.

Tape Measurements

CHEST:

  • Use a soft tape measure, hold the end with 0 cm on it and wrap the tape around your chest at nipple level so that it is flush with your skin all the way around.
  • Pinch the tape measure at the point that the end crosses the tape.
  • Record the numbers at the point of your pinch.

WAIST:

  • Use a soft tape measure, hold the end with 0 cm on it and wrap the tape around your waist at belly button level so that it is flush with your skin all the way around.
  • Pinch the tape measure at the point that the end crosses the tape.
  • Record the numbers at the point of your pinch.

BICEP:

  • Measure to get the mid-point between the top of your shoulder and your elbow.
  • Use a soft tape measure, hold the end with 0 cm on it and wrap the tape around your arm so that it is flush with your skin all the way around. Keep the arm that is being measured straight and relaxed.
  • Pinch the tape measure at the point that the end crosses the tape.
  • Record the numbers at the point of your pinch.
  • Repeat the measurement on your other arm.

HIP:

  • Use a soft tape measure, hold the end with 0 cm on it and wrap the tape around the widest point of your hips so that it is flush with your skin all the way around.
  • Pinch the tape measure at the point that the end crosses the tape.
  • Record the numbers at the point of your pinch.
  • Take the measure again 2 cm higher and again 2 cm lower to ensure you have measured the widest point.

THIGH:

  • Measure to get the mid-point between the top of your hip bone and your knee.
  • Use a soft tape measure, hold the end with 0 cm on it and wrap the tape around your leg so that it is flush with your skin all the way around. Keep the leg that is being measured relaxed with feet on the floor.
  • Pinch the tape measure at the point that the end crosses the tape.
  • Record the numbers at the point of your pinch.
  • Repeat the measurement on your other leg.

CALF:

  • Use a soft tape measure, hold the end with 0 cm on it and wrap the tape around your leg at the widest point of your calf so that it is flush with your skin all the way around. Keep the leg that is being measured relaxed with feet on the floor.
  • Pinch the tape measure at the point that the end crosses the tape.
  • Record the numbers at the point of your pinch.
  • Repeat the measurement on your other leg.

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