A tape measure is one of the most useful health and shopping tools you can own – but only if you measure in the same place every time. A couple of centimetres either way can change your clothing size, your body shape result or your waist-to-height ratio. Here is how to get reliable numbers.
What you need
- A soft, flexible tape measure (not a metal one)
- A mirror, or someone to help
- Light clothing or bare skin
- A note of the date and time, so you can repeat it the same way
How to measure your waist
There are two common waist positions. Use the one that matches what you need the number for.
For health checks
- Stand up straight with your feet together and your stomach relaxed.
- Find the top of your hip bones on each side.
- Wrap the tape around your body just above them, keeping it level all the way round.
- Breathe out normally and read the tape at the end of the breath. Do not pull in your stomach.
This method follows the NHLBI’s instructions. A World Health Organization protocol measures halfway between the lowest rib and the top of the hip bone; both are fine as long as you always use the same one.
For clothing and body shape
Measure your natural waist – the narrowest part of your torso, usually a little above the belly button. Bend sideways: the crease that forms marks it.
How to measure your hips
- Stand with your feet together.
- Wrap the tape around the widest part of your buttocks.
- Check in the mirror that the tape is level front and back.
- Read the measurement without compressing the skin.
How to measure your bust or chest
- Wear a non-padded bra or a thin top.
- Measure around the fullest part of the chest, keeping the tape level under the arms and across the back.
- Keep your arms relaxed at your sides.
Common mistakes
- Tape not level – it often dips at the back. Use a mirror.
- Pulling too tight – the tape should be snug but not dig in.
- Measuring over thick clothing.
- Holding your breath or sucking in your stomach.
- Measuring at different times – your waist can be larger after meals and later in the day. Morning, before eating, is most consistent.
Make your measurements reliable
Measure twice and use the average. If the two readings differ by more than 1 cm (about ½ inch), measure a third time. Record the result in both centimetres and inches if you shop internationally: 1 inch = 2.54 cm.
Using your measurements
| What you want | Measurements | Where to use them |
|---|---|---|
| Health check | Waist (health position), height | Alternatives to BMI |
| Body shape | Bust, natural waist, hips | Body shape calculator |
| Sewing a skirt | Natural waist, length | Circle skirt calculator |
| Buying fabric | Pattern sizes and widths | Fabric calculator |
For sewing projects, see our full guide to taking body measurements for sewing.
Frequently asked questions
For health checks, just above the top of your hip bones after breathing out. For clothing, at your natural waist – the narrowest part of your torso.
Around the widest part of your buttocks, with the tape level.
Yes, if you can – before eating gives the most consistent readings.
Not always. Clothing sizes vary by brand and many trousers sit below the natural waist, so check each brand’s size chart.
Related calculators
Related articles
- Alternatives to BMI: Waist, Ratios and Body Fat
- How to Take Body Measurements for Sewing
- How to Calculate Your Target Weight From BMI (Formula)
