How to take body measurements at home

A tape measure tells you things the scale can't: whether you're losing inches while the weight stays flat, or gaining muscle while the weight creeps up. It only works if you measure the same way every time.

Where to measure

Site	Where the tape goes
Abdomen	Above the navel
Waist	At the navel
Chest	Around the chest, from under the armpits
Hips	Around the widest part of the hips and glutes
Thighs	Around the thickest part of each thigh (left and right)
Arms	Around the middle of each upper arm, relaxed (left and right)
Neck	Just below the larynx — optional, but it sharpens the body-fat estimate

How to do it well

1. Measure in the morning, at the same time of day, before eating.
2. Stand relaxed — don't suck in or flex.
3. Keep the tape level all the way round and snug, not tight — it shouldn't dent the skin.
4. Breathe out normally and read the number at the end of a gentle exhale.
5. Take it twice and use the average if they differ.
6. Use the same units every time, centimetres or inches.

How often

• Waist: every week. It's the single most useful number for fat loss.
• The full set: every 4 weeks. Changes elsewhere are too small to see weekly.

Don't over-read it

Measurements vary by a centimetre or so depending on how you hold the tape and how hydrated you are. Look for trends over weeks, not changes between two days.

Your waist and height also feed the body-fat estimate in the app (using the Relative Fat Mass formula), which is why we ask for them.