Last Updated on November 7, 2022 by
Everyone wants to be fit and healthy, but the body size measurement of a person varies from one person to another. There are several ways to determine the body size of an individual and the method varies from person to person.
Knowing your weight is something that everyone wants to keep track of. I know I do, which is why I choose to not wear a watch any more. Before you hit the gym, it’s important to measure body fat first in order to see if any plan will work for you. Getting the right info on your current body condition can help make your workouts effective and helpful. After all, if you want to take control of your weight, then this is the way to go. Here is why: I’m going to talk about Measure For Weight Loss, make sure you read this article.
Measure For Weight Loss

When it comes to exercise and weight loss, there are plenty of ways to track your progress. Of course, there’s the scale, which is probably the easiest and most accessible, but there’s a big problem with the scale: Unfortunately, it will regularly lie to you about your progress.
The scale measures everything—every sip of water, every bite of food, your bones, muscles, organs, fat. There’s no way to distinguish between what you’re gaining (which could just be water) or losing (which, again, could be water).
That’s where body measurements come in. Taking your measurements is a better way to track progress because you get an idea of what’s really happening with your body. Knowing how to take body measurements is a valuable tool if you are trying to change your body composition by losing fat and/or adding muscle.1
How to Take Body Measurements

There are a few things to keep in mind when taking body measurements. First, wear fitted clothing or no clothing at all if you can. Stand with your feet together and your body relaxed for all the measurements.
How to Measure Yourself
Be sure to use a flexible, inelastic tape measure. A cloth measuring tape is a good option, or you could use one specifically made for taking body measurements, such as the MyoTape Body Tape Measure.
For accuracy, take your measurements at least twice. Take the average of both measurements to get your final numbers.
For all measurements, pull the tape measure so that it sits on the surface of the skin, but doesn’t compress the skin. You can record your measurements in this progress chart every four weeks to see if you’re losing fat. Some people may lose inches without losing weight. That may be a sign you’re losing fat and gaining muscle.
Every time you retake your measurements, take them at the same time and under the same circumstances, so you can trust the results. For example, some people prefer to take measurements first thing in the morning before eating or drinking anything.
Where to Measure
Here’s where to measure different body parts:
- Abs: Stand with your feet together and torso straight but relaxed, and find the widest part of your torso, often around your belly button.
- Arms: Stand up straight with one arm relaxed, and find the midpoint between the shoulder bone and the elbow of that arm.
- Calves: Measure halfway between the knee and the ankle.
- Chest: Stand with your feet together and torso straight, and find the widest part around your bust.
- Hips: This is the widest part of your glutes. Try looking in a mirror while standing sideways. Make sure the tape is parallel to the floor.
- Thighs: Look for the midpoint between the lower part of the glutes and the back of the knee, or use the widest part of the thigh.
- Waist: Find your natural waist or the narrowest part of the torso.
How Body Measurements Change Over Time
Body Composition
One thing people want when they start a weight loss program is to make the fat go away in some areas, but stay put in other areas. Unfortunately, we can’t choose where the fat comes off. Everyone’s body composition—how much fat, muscle, and other tissues you have—is different and will change over time based on your lifestyle and activities, as well as the aging process.2
Your body loses fat all over, but the areas that hold excess fat take longer. The bottom line is, you can’t control where the fat comes off, but you can look at your own body type and that of your parents and get a decent idea of where you tend to store more fat and where you don’t.
To some extent, we’re all held hostage by our genes, but that doesn’t mean you can’t make changes to your body. To do that, make sure you have a complete exercise program that includes a combination of cardio exercise three to seven times a week, strength training for all your muscle groups two to three times a week, and a healthy, reduced-calorie diet that allows you to burn more calories than you eat.3
Follow that plan and allow your body time to respond to it. It can take weeks or months to see results, so it helps to focus on other goals like getting healthy or stronger.
Muscle vs. Fat
Another odd phenomenon of weight loss is that it’s entirely possible to lose inches from your body without actually losing weight on the scale. This is another reason that the scale can be deceptive, because, as mentioned previously, it weighs everything, and it can’t tell you what comes off or what goes on.
When you gain muscle, you may be losing inches even though you’re not losing weight, and that’s perfectly normal if you’ve added strength training to your routine or you’re doing a new activity that triggers your body to build more lean muscle tissue. Muscle weighs more than fat, but it takes up less space. If your goal is to build muscle, this is a great sign that you are achieving your goal.4
That’s why taking your measurements can tell you more than the scale and also why it’s body composition, not your weight, that really tells the true story.
Tracking Your Progress
It’s wise to take measurements every two to four weeks to see how your efforts are affecting your body composition while you are actively trying to build muscle, lose weight, or both. If you are trying to maintain your results, taking measurements every month or two should suffice.
Spot reduction, or doing an exercise for a certain body part in the hopes of getting rid of fat there, typically doesn’t work for most areas of the body.5 Taking your measurements will reassure you that the fat is coming off, even if you’re not losing fat exactly where you want just yet.
Normal Body Measurements
Many of us may wonder whether our measurements are normal for our weight and height.
The short answer to this is yes, whatever your measurements are, they are normal for you. Look around, and you’ll find that everyone has a different body shape and size. It can help to know the general body types, which describe where we store extra fat.
For women, we tend to use body shapes:6
- Apple: An apple-shaped person has broader shoulders and narrower hips.
- Straight or rectangular: This shape has little difference between chest, waist, and hips measurements.
- Pear: This person has hips that are larger than the chest.
- Hourglass: In this shape, the hips and chest are almost the same, with a narrower waist.
Some women also wonder what a “normal” shoulder width is. Again, like all other measurements, the width of your shoulders is normal for you, but maybe not for someone else.
On average, shoulder-width for women hovers around 17 inches. That’s measuring along your back from the top of one armpit to the other. Keep in mind that, for women, the hip line is usually the broadest part of the body, while for men, the broadest part is the shoulder line.
For men, we generally categorize body types rather than shapes:7 These body types are not a scientific description of people’s bodies, but rather a way of describing common characteristics. Most people fall into more than one category and your body type can change with your lifestyle.
- Ectomorph: People with this body type tend to be lean and may even have trouble gaining weight due to a faster metabolism.
- Endomorph: This body type tends to have higher body fat, big bones, and a slower metabolism, making it hard to lose weight.
- Mesomorph: With this type, a person is more muscular and may have an easier time losing fat and gaining muscle.
Most of us fall somewhere on this continuum, but what does this information mean to you?
Knowing your body type or shape tells you where your body stores excess fat. Understanding your body can lower your frustration if you don’t lose fat in those stubborn areas right away. As long as you’re losing fat somewhere, you’re on the right track.
How To Measure Body Fat
Being overweight or obese increases your risk of many health problems. But it’s not just the amount of fat: where it is matters too.
Fat around the abdomen (belly) is linked to even higher risks of diabetes, heart and circulatory disease and cancer.
So, how exactly do you measure body fat? There are numerous methods, some better than others. Here’s a guide from our Senior Dietitian Tracy Parker.
1. Weight

This is a measure of your overall body mass – including bones, blood, organs and fat. For it to be accurate, you need reliable scales.
If you’re tracking your weight over time, weigh yourself at the same time of day, under the same conditions and on the same of scales. In the morning, after emptying your bladder, is a good time.
The plus side:
Quick and easy with minimal cost.
The down side:
It only measures total body weight – it doesn’t take into account changes in body fat or muscle, and it doesn’t tell you where the fat is. For body fat, you need to use other body composition methods such as skinfolds or smart scales.
2. Body Mass Index (BMI)

BMI is used to work out if you are a healthy weight. It is calculated by taking a person’s weight in kg and dividing it by their height squared. The higher the figure, the more overweight you are and the greater your health risks.
The plus side:
Quick and easy and with minimal cost. And it matters: for most adults, there is a clear correlation between higher BMI and negative health consequences. As with any weight measure, you need reliable scales, plus you’ll need a tape measure for height.
The down side:
It can’t differentiate between fat and lean muscle weight. It isn’t very accurate for people who are elderly, pregnant, or very muscular.
3. Waist circumference

This is a measurement of your waist to check if you are carrying too much fat around your abdomen (belly). You can have a healthy BMI and still have excess abdominal fat, meaning you are still at risk of heart disease, type 2 diabetes and stroke.
The plus side:
All you need is a tape measure. It’s a good way to measure fat round your abdomen.
When measured properly, its accuracy is typically within 5 per cent of the body fat value measured using underwater weighing, which is one of the most accurate ways of measuring body composition.
The down side:
These are measurements of excess body fat, not a precise measurement of body composition. For an accurate reading you need to know where to place the measuring tape.
Wrap a tape measure around the waist midpoint between the bottom of your ribs and top of your hips. For most people this is just above the belly button.
4. Waist: hip ratio

This is the ratio of waist circumference to the hip circumference. The higher the ratio, the more fat is stored around the waist or abdomen – in other words, an “apple shape”. This shape poses a greater health risk than fat stored elsewhere in the body (a “pear shape”).
The plus side:
All you need is a tape measure and a simple calculation: waist measurement divided by hip measurement. You can use any units as it is only the ratio that is important. High risk is defined as a waist-hip ratio above 0.90 for males and above 0.85 for females.
The down side:
You need to know where to place the measuring tape – measure the circumference of your hips at the widest point of your buttocks. For your waist circumference you need to measure around the waist, midway between the bottom of your ribs and top of your hips.
5. Weight to height ratio – the “string challenge”

This is another way of looking at how much abdominal (belly) fat you have. Measure your height with a piece of string, then fold the length of string that matches your height in half and check to see if it fits around your waist. If it doesn’t, it means you are at increased risk of type 2 diabetes and heart and circulatory disease.
The plus side:
You only need a piece of string (a tape measure will also work). It works for any race, age or gender.
6. Skinfold measurements – callipers or “the pinch test”

Skinfold calipers measure the thickness of your subcutaneous fat – the fat underneath the skin – at certain body locations.
Calipers are the cheapest, easiest and most portable method to measure body fat in specific areas.
Using at least three spots on your body – chest, abs and thigh are often used – pinch the skin, pulling the muscle away from the fat and measure the fold with the calipers.
Always test on the same side. It is recommended to take the average of two measurements at each place. You then put those numbers into an online calculator which will give you your body fat percentage.
However in practice it is more useful to use the measurements as a way to monitor body fat over time, rather than having to calculate your percent body fat each time. If your skinfold thickness is going down, then you are probably losing fat.
The plus side:
Calipers are the cheapest, easiest and most portable method to measure body fat in specific areas. You can pick up a set of calipers for £5-£10 online. Professional assessment can be around £50. If it’s body fat you’re concerned about, these probably give the best trade-off between cost, convenience and accuracy of all of these tests.
The down side:
Simple when you know how, but the accuracy depends on the skill of the person taking the measurements. It is best to have the same person take the measurements each time. If you are uncomfortable stripping down in front of the tester, it may not be the test for you. It can be difficult to get reliable measurements if you are obese.
7. Bio impedance – “smart scales”

Smart scales don’t just give your weight, but also a host of body composition stats including your body fat percentage. They can look like normal scales with foot plates, or have additional hand plates.
They work by sending tiny electrical impulses through the body and measuring how quickly they return. This works because the current flows more easily through the parts of the body that are mostly made up of water, such as muscle and blood, than through fat or bone.
The plus side:
Simple and quick. The measurement can be taken as easily as standing on scales. The percentage of body fat is given instantly. Some will also connect to a fitness app so you can track your progress.
The down side:
The reliability of the results can vary – if you’re dehydrated then the amount of body fat will be overestimated. You also need to take the measurements in similar conditions to get reliable and accurate results. They are not suitable for people with pacemakers. Some are relatively inexpensive (£15-50), but some models can be pricey.
8. Hydrostatic weighing (underwater weighing)

Underwater weighing measures your density, which is then used to estimate body fat. Fat is less dense than bone and muscle, so a person with a higher percentage of fat will weigh less underwater, relative to the amount of water they displace, and be more buoyant.
You will need to sit on an underwater mounted chair and scale. Once you have expelled all the air from your lungs, you will be lowered into a tank of water until fully submerged and remain motionless while the underwater weight is measured.
The plus side:
It is a very accurate technique. Consistent results means that it is a reliable method to measure progress.
The down side:
Most tanks are located at universities or research institutions and may not be open to the public. At around £40 a go, it’s not cheap. It needs considerable commitment, as it requires you to be fully submerged for 5-7 seconds and repeated 2-3 times, so it’s not suitable for the elderly or children.
This method is also not the best for assessing athletes, as they have denser bones. It does not identify the exact parts of the body where the fat is located. It is less common since the introduction of air displacement assessment, which is easier to do.
9. Air displacement – Bod Pod

The Bod Pod technology is similar to underwater weighing but uses air instead of water.You are weighed before sitting in a small ‘pod’ machine. By measuring how much air is displaced whilst in the ‘pod’, body density is measured from which body fat can be calculated.
The plus side:
It is safe, non-invasive and fast. It is very accurate with excellent reliability for repeat tests. Unlike underwater weighing, the Bod Pod does not require getting wet. The pod accommodates people of any age, shape and size and is accurate for groups including children, obese, elderly, and disabled people.
The down side:
It is unlikely to be found in your local gym, mainly in research and academic institutions. It can be costly – from £40-60. Some people may find it claustrophobic. The test also does not identify the exact parts of the body where the fat is located.
10. DEXA (Dual Energy X-ray Absorptiometry)

DEXA is more commonly used to assess bone density, butcan also be used to measure body composition. You lie still on a table while a machine arm passes over your entire body, which emits a high- and a low-energy X-ray beam.
It is considered the gold standard for measuring body composition.
By measuring the absorption of each beam into parts of the body, technicians can get readings for bone mineral density, lean body mass and fat mass.
The plus side:
This method is safe, precise, reliable and quick – around 4 minutes. It is considered the gold standard for measuring body composition. It tells you not just how much fat you’re carrying, but how it’s distributed around your body.
The down side:
The high level of accuracy comes with a price tag. One scan can cost more than £100.
11. The “thigh gap” test

This is based on the premise if you can stand with your legs together and see a gap between your thighs – ‘a thigh gap’ – you’re slim. For some it is seen as a desirable shape and something to aim for, but it is not necessarily healthy or normal.
The plus side:
None. There is no health benefit to having a thigh gap. Whether you have a thigh gap is due to your bone structure and body shape, not if you are thin or not. If your hips are wider in relation to your knees, you will have more curves compared to those with narrower hips, even if you are the same weight.
Also, most women’s bodies accumulate either muscle or fat in the thigh area, which can also cause a closure of any gap.
The down side:
Having goals that are purely based on aesthetics rather than health or performance can leave you frustrated and knock your body-image. And it might distract you from using a more sensible measurement (like BMI or waist measurement) instead.
12. Circumference body fat calculator

This method to estimate body fat works by entering a number of body circumference measurements, such as waist, hip, forearm, as well as your gender height and weight, into a calculator based on the US Navy body fat formula. There are various websites that will calculate this for you, using the measurements you take.
The plus side:
You only need a measuring tape.
The down side:
For accurate readings you need to know where to place the measuring tape. It is only an estimate of body fat.