Free online or printable body measurement chart to keep track of your body composition changes. Either print as-is or customize the chart with our free online chart designer. You can also track your measurements online.
Body measurement charts are useful to track your body composition changes. Most people rely on a scale to track their progress. However, the scale is not an accurate way to measure your weight loss or workout progress. When you add muscle or even just drink water, the scale will not be accurate. Many people lose inches but don’t lose weight according to the scale. Taking your body measurements is a much more accurate method to track your progress.
Printable Body Measurements Chart
Female Body Measurement Chart
Male Body Measurement Chart
Customized Body Measurement Charts
If you want to customize your body measurement tracker, then click on the button below to open the online chart designer. You can select your border, the chart layout and you can edit the text.
Body Measurement Tracker that Calculates Progress
This template tracks your start weight, your goal weight, how much you lose each time, how much you have lost in total, and how much you have left to lose. If you select the spreadsheet version, then you only have to enter your weight and date and the rest of the calculations will be automatic. The trackers are available in MS Word, typeable PDF, or MS Excel format and you can edit the columns and text.
Excel (automatically calculates the weight loss and weight left to lose) | Editable PDF | Word | Image
Body Measurements Tracker Bullet Journal Style
If you use a bullet journal then you might prefer the following BuJo styles. You can customize them online to create the perfect tracker for your needs. Create the transformation tracker to track your progress before and after weight loss or over a one-year period.
Before and After
This body measurements tracker bullet journal style will help you track your weight loss. Since the text is editable, you can either add measurements before and after or you can record them every few months.
Online Body Measurement Chart
Uses for a Body Measuring Chart
When you burn fat and build heavier muscle, your weight may not change or may even increase even though your body is tighter and smaller. Therefore, taking your measurements can be a better gauge of your progress than weighing yourself. We suggest taking your measurements every 2-4 weeks.
You can also use the customizable chart for sewing if you want to record body measurements.
How to Take Your Body Measurements
- Either wear fitted clothes or no clothes in order to get the most accurate measurements.
- Don’t hold your stomach in. Instead, stand tall and relaxed.
- When you are trying to lose weight, take your measurements every two weeks. However, when your goal is to maintain your weight, then take your measurements once a month.
- Use a measuring tape from your sewing kit or purchase a body measure tape. A body measure tape measures any body part (arm, thigh, calf, chest, waist, and hips).
Where should you take measurements?
The lines on the body measurement tracker can be moved so you can decide what parts of your body you want to measure. These are the parts most commonly measured. You might want to make a note of where you measured in your weight loss journal so you measure the same place each time.
- Upper arm: Measure around the largest part of each arm.
- Bust: Measure the largest part around the chest.
- Chest: Measure just under your bust.
- Hips: Measure the biggest part of your hips.
- Waist: Measure around the smallest part of your waist.
- Thighs: Measure around the biggest part of each thigh.
What is the best time to measure yourself?
In the morning before you eat.
How to measure the waist?
Measure around the smallest part of your waist.
How to measure hips?
Look at the male or female body visualizer (in the printables above) and mark the area you measured so that you know where to measure the next time. Consistency is key. Write the hip measurement on the chart next to the hips.
Where to measure hips?
Measure the widest part of your hips.
How to measure bust?
Measure the widest part of your bust.