Track your body measurements over time, not just the number on the scales.
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Why measure as well as weigh?
If you’re training, your weight can stay the same while your waist shrinks and your arms grow. Measurements show changes the scales miss.
Waist size and health risk
| Low risk | High risk | Very high risk | |
|---|---|---|---|
| Men | Under 94 cm (37 in) | 94–102 cm | Over 102 cm (40 in) |
| Women | Under 80 cm (31.5 in) | 80–88 cm | Over 88 cm (34.5 in) |
These thresholds are for people of white European background. People of South Asian, Chinese, Black African or African-Caribbean background have higher risk at lower measurements, so the waist-to-height ratio is a better check.
How to measure
- Waist: halfway between your lowest rib and the top of your hip bone, after breathing out.
- Hips: around the widest part of your bottom.
- Chest: around the fullest part, under the arms.
- Arm and thigh: around the widest part, on the same side each time.
- Measure at the same time of day, ideally in the morning before eating.
Frequently asked questions
How often should I measure?
Every 2 to 4 weeks is enough. Daily changes are mostly water and food.
What's a healthy waist size?
For men of white European background, under 94 cm; for women, under 80 cm. For everyone, a waist less than half your height is a good sign.
Is my data private?
Yes. It’s saved in this browser only and never uploaded.
Sources
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