How to measure your waist (and every other body measurement)
A tape measure only tracks progress if you put it in the same place every time. Tap a site to see exactly where it goes.
Waist (navel)
Horizontally around the belly at the level of the navel. Stand relaxed, feet together, breathe out normally and measure at the end of the breath. Don’t suck in. Keep the tape parallel to the floor all the way round.
The single best fat-loss number.
How to measure your waist, step by step
- Measure first thing in the morning, before eating, after using the bathroom.
- Stand straight with feet together and your weight evenly spread. Bare skin or thin underwear only.
- Find your navel. Wrap the tape around your belly at that level, keeping it parallel to the floor. Check the back in a mirror.
- Breathe out normally. At the end of the breath, read the tape where the zero end meets it.
- Measure twice. If the readings differ by more than 1 cm (⅜ in), measure a third time and average the two closest.
Rules that make measurements comparable
- Same time, same state. Morning, fasted, rest day. A training pump or big dinner distorts everything.
- Same tension. Snug, not compressing. A self-locking body tape removes the guesswork.
- Same landmarks. Navel, nipple line, widest point of the buttocks: things that don’t move when you lose fat.
- Same side. For arms, thighs and calves, measure both sides or always the same one.
- Every 2–4 weeks. Change under 1 cm is within measuring error; give it time.
Record your numbers in the body measurement tracker. It shows change since your first check-in and can print a blank chart if you prefer paper. Your waist also feeds the waist-to-height ratio and Navy body fat calculator.
Questions people ask
How do I measure my waist correctly?
Stand up straight, feet together, and find the top of your hip bone and bottom of your ribs. Wrap a flexible tape measure horizontally around your waist at the navel (or midway between rib and hip for the WHO method). Breathe out normally and read the tape at the end of the breath without pulling it tight or sucking in.
Is your waist where your belly button is?
There are two common definitions. Fitness tracking and the Navy body-fat formula for men use the navel. Health guidelines (WHO, NICE) measure midway between the lowest rib and the top of the hip bone, which is often a little higher. Pick one and use it every time. PhysiqueVault tracks both.
Should I measure my waist sucked in or relaxed?
Relaxed, at the end of a normal breath out. Sucking in or holding your breath can take several centimetres off and makes readings impossible to compare.
What kind of tape measure should I use?
A soft, non-stretch sewing or body tape. A retractable self-locking body tape (the kind with a push button) makes solo measuring consistent because it applies the same tension every time. Never use a metal DIY tape.
How tight should the tape be?
Snug against the skin without pressing in. You should be able to slide one finger under it with a little resistance.