Printable Body Measurement Tracker

A printable body measurement tracker to record progress with a tape measure. Rows run by date, with columns for weight, chest, waist, hips, arms and thighs. Measurements often show change the scale misses. Choose A4 or US Letter and how many rows, then print and keep it somewhere handy.

Print a free body measurement tracker to record progress with a tape measure. Rows run by date with columns for weight, chest, waist, hips, arms and thighs, so you can catch the changes a scale misses. Choose A4 or US Letter and how many rows you want, then keep it somewhere handy.

Body Measurement TrackerName:Units (cm or in):DateWeightChestWaistHipsArmsThighsMeasure at the same time of day, ideally in the morning, and keep the tape level and snug but not tight. Measuring every 1-2 weeks showstrends more clearly than daily checks.health.hivly.net - free printable body measurement tracker

Turn your measurements into context with the body fat, BMI and ideal weight calculators.

How it works

  1. 1

    Set up the sheet

    Pick A4 or US Letter and how many date rows you want.

  2. 2

    Print and note units

    Download the PDF, print it, and write whether you are using centimetres or inches at the top.

  3. 3

    Measure and record

    Take your measurements at the same time of day, write them in by date, and revisit every week or two.

Instant & 100% private — nothing is uploaded

Every calculation runs locally in your browser. The measurements, dates and details you enter stay on your own device and are never sent to a server — nothing is stored, logged or shared.

Frequently asked questions

Where exactly do I measure?
Waist at the narrowest point, hips at the widest, chest across the fullest part, arms and thighs at the largest point. Keep the tape level and snug, not tight, and measure the same spot each time.
Why track measurements as well as weight?
Weight can stay flat while your shape changes, especially if you lose fat and gain muscle. A shrinking waist with steady weight is real progress the scale would hide.
How often should I measure?
Every one to two weeks is plenty. Bodies fluctuate day to day with food, water and hormones, so spacing measurements out shows the trend more clearly than daily checks.
What can I do with the numbers?
Beyond spotting trends, waist and hip figures feed into other checks. Try our waist-to-hip ratio, body fat and BMI calculators to turn measurements into context.

Important

These calculators give general, informational estimates and are not medical advice, diagnosis or treatment. Everyone is different — for decisions about your health, talk to a qualified clinician.

More tools

BMI CalculatorBody mass index, your category and a healthy weight range.Body Fat CalculatorBody fat percentage from the US Navy measurement method.Ideal Weight CalculatorA healthy target weight range for your height.Lean Body Mass CalculatorLean (fat-free) mass and fat mass from height and weight.Waist-to-Hip Ratio CalculatorWaist-to-hip ratio and your WHO health-risk band.BMR CalculatorCalories your body burns at rest (Mifflin-St Jeor).

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