Tools you will need
You only need a flexible tape measure, a mirror if possible and a bit of patience. For best results, measure on bare skin or thin clothing.
General rules for all measurements
- Keep the tape level and parallel to the floor.
- Do not pull so hard that it cuts into the skin.
- Do not leave the tape so loose that it hangs away from the body.
- Breathe normally and avoid “posing” or sucking in the stomach.
- Take at least two readings and use the average.
How to measure the neck
Stand tall and relax your shoulders. Look straight ahead. Wrap the tape around the neck just below the Adam’s apple, at the narrowest point. Make sure the tape does not slide up towards the jaw or down towards the shoulders.
How to measure the waist at navel
The calculator on this site uses the waist at the level of the belly button:
- Stand upright with feet roughly hip-width apart.
- Find your belly button and place the tape at that height.
- Wrap the tape around the abdomen, keeping it parallel to the floor.
- Relax your stomach and breathe out gently, but do not force the air out.
If the tape slopes up or down, the measurement will be less reliable. Use a mirror or ask someone to help keep it level.
How to measure the hips (for women)
For women, the US Navy method also uses hip circumference:
- Stand with your feet together.
- Find the widest part of your hips and glutes.
- Place the tape around this point, keeping it parallel to the floor.
- Make sure the tape passes over the fullest part at the back.
It can help to turn slowly in front of a mirror to check that the tape sits at the same height all the way around.
Being consistent over time
The goal is not a perfect “one-time” measurement, but a method you can repeat. Try to measure:
- at a similar time of day
- in similar clothing
- using the same tape measure
- in the same spots on the body
This makes it easier to see real changes instead of day-to-day noise.