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Why Measurements Beat the Scale
The scale can't distinguish fat from muscle. Your waist shrinking while weight stays stable = you're losing fat.
Essential Measurements
Waist (most important)
Where: Narrowest point of torso, just above belly button
How: Stand relaxed, tape parallel to floor, don't suck in
Health thresholds: Men under 40", women under 35"
Hips
Where: Widest point of buttocks
How: Feet together, tape parallel to floor
Waist-to-hip ratio: Divide waist by hips. Healthy = below 0.90 (men), 0.85 (women)
Chest
Where: Fullest part (nipple level for men)
How: Arms relaxed at sides, measure at end of normal exhale
Arms
Where: Largest part of upper arm (midway shoulder to elbow)
How: Measure both flexed and relaxed. Track both arms.
Thighs
Where: Widest part of upper leg, 1-2" below groin
How: Stand with weight evenly distributed. Measure both legs.
Tips for Accuracy
- Same time of day (morning best)
- Same conditions (fasted, after bathroom)
- Take 2-3 measurements and average
- Use flexible cloth tape measure
- Track every 2-4 weeks, not weekly
Tracking Template
| Measurement | Week 1 | Week 4 | Week 8 | Week 12 |
|---|---|---|---|---|
| Waist | ||||
| Hips | ||||
| Chest | ||||
| Arms (R/L) | ||||
| Thighs (R/L) |