Chart · Measurements
Body Measurements Chart
Everything you need in one body measurements chart page: a free printable tracker you can fill in online or on paper, women’s and men’s size charts with body measurements, the average measurements of US adults, and a healthy waist chart by height.
Printable body measurements chart for weight loss
Fill in this body measurement chart right here, or print it and use a pen. Your numbers are saved only in this browser, and the last column shows how much each measurement has changed since you started. To get a PDF, press Print and choose Save as PDF.
Printed blank, it also works as a full body measurements chart template for sewing or ordering made-to-measure clothes: write in your bust or chest, waist, hips, shoulders and inseam, and keep it with your patterns.
| Measurement | Start | Week 4 | Week 8 | Week 12 | Change |
|---|---|---|---|---|---|
| Weight | — | ||||
| Neck | — | ||||
| Shoulders | — | ||||
| Bust / chest | — | ||||
| Underbust | — | ||||
| Waist | — | ||||
| High hip | — | ||||
| Hips | — | ||||
| Upper arm | — | ||||
| Thigh | — | ||||
| Calf | — |
Use the same units every time (inches and pounds, or cm and kg), measure at the same time of day, and take the same spots on the same side. Not sure where each one goes? Follow the diagram in how to measure your body.
Women’s body measurements size chart
This female body measurements chart lists standard US women’s (misses) sizes with the body measurements each one fits. Measurements show the top of each size. If your bust, waist and hips fall in different sizes, go by the largest, or use the dress size calculator to work it out.
| US | Letter | Bust | Waist | Hips |
|---|---|---|---|---|
| 0 | XS | 32 in / 81 cm | 24 in / 61 cm | 34.5 in / 88 cm |
| 2 | XS | 33 in / 84 cm | 25 in / 64 cm | 35.5 in / 90 cm |
| 4 | S | 34 in / 86 cm | 26 in / 66 cm | 36.5 in / 93 cm |
| 6 | S | 35 in / 89 cm | 27 in / 69 cm | 37.5 in / 95 cm |
| 8 | M | 36 in / 91 cm | 28 in / 71 cm | 38.5 in / 98 cm |
| 10 | M | 37 in / 94 cm | 29 in / 74 cm | 39.5 in / 100 cm |
| 12 | L | 38.5 in / 98 cm | 30.5 in / 77 cm | 41 in / 104 cm |
| 14 | L | 40 in / 102 cm | 32 in / 81 cm | 42.5 in / 108 cm |
| 16 | XL | 41.5 in / 105 cm | 33.5 in / 85 cm | 44 in / 112 cm |
| 18 | XL | 43.5 in / 110 cm | 35.5 in / 90 cm | 46 in / 117 cm |
| 20 | XXL | 45.5 in / 116 cm | 37.5 in / 95 cm | 48 in / 122 cm |
| 22 | XXL | 47.5 in / 121 cm | 39.5 in / 100 cm | 50 in / 127 cm |
| 24 | 3XL | 49.5 in / 126 cm | 41.5 in / 105 cm | 52 in / 132 cm |
UK and Australian sizes are usually 4 higher than US (US 8 = UK 12), and EU sizes are the US size plus 30 (US 8 = EU 38).
Male body measurements chart
Typical US men’s sizes for shirts, T-shirts and jackets. Brands vary, so always check their own chart, but these ranges are a good starting point.
| Size | Chest | Waist | Neck |
|---|---|---|---|
| S | 35–37 in / 89–94 cm | 29–31 in / 74–79 cm | 14–14.5 in / 36–37 cm |
| M | 38–40 in / 97–102 cm | 32–34 in / 81–86 cm | 15–15.5 in / 38–39 cm |
| L | 41–43 in / 104–109 cm | 35–37 in / 89–94 cm | 16–16.5 in / 41–42 cm |
| XL | 44–46 in / 112–117 cm | 38–40 in / 97–102 cm | 17–17.5 in / 43–44 cm |
| XXL | 47–49 in / 119–124 cm | 41–43 in / 104–109 cm | 18–18.5 in / 46–47 cm |
For trousers, men’s sizes are usually listed as waist × inseam in inches, for example 32 × 32. Want to know your build? Try the male body type calculator.
Average body measurements of US adults
These are the latest averages for adults aged 20 and over, measured in person by the CDC’s National Center for Health Statistics.
- Height: 63.5 in (161 cm)
- Weight: 171.8 lb (78 kg)
- Waist: 38.5 in (98 cm)
- Height: 68.9 in (175 cm)
- Weight: 199.0 lb (90 kg)
- Waist: 40.6 in (103 cm)
Source: CDC National Center for Health Statistics, FastStats: Body Measurements, from the report Anthropometric Reference Data for Children and Adults: United States, August 2021–August 2023.
Average isn’t the same as healthy: both averages are above the waist sizes linked with lower health risk, which the next chart shows.
Ideal waist measurement chart by height
A simple, well-supported guide for a healthy body measurement is to keep your waist to less than half your height (a waist-to-height ratio under 0.5). It works for women and men. A ratio of 0.6 or more is linked with high health risk.
| Height | Healthy waist | High risk |
|---|---|---|
| 4 ft 10 in (147 cm) | under 29 in (74 cm) | 34.8 in+ (88 cm+) |
| 5 ft 0 in (152 cm) | under 30 in (76 cm) | 36.0 in+ (91 cm+) |
| 5 ft 2 in (157 cm) | under 31 in (79 cm) | 37.2 in+ (94 cm+) |
| 5 ft 4 in (163 cm) | under 32 in (81 cm) | 38.4 in+ (98 cm+) |
| 5 ft 6 in (168 cm) | under 33 in (84 cm) | 39.6 in+ (101 cm+) |
| 5 ft 8 in (173 cm) | under 34 in (86 cm) | 40.8 in+ (104 cm+) |
| 5 ft 10 in (178 cm) | under 35 in (89 cm) | 42.0 in+ (107 cm+) |
| 6 ft 0 in (183 cm) | under 36 in (91 cm) | 43.2 in+ (110 cm+) |
| 6 ft 2 in (188 cm) | under 37 in (94 cm) | 44.4 in+ (113 cm+) |
| 6 ft 4 in (193 cm) | under 38 in (97 cm) | 45.6 in+ (116 cm+) |
Check your exact number with the waist to height ratio calculator.
How to use your body measurements
- Find your body shape: enter your bust, waist and hips in the body type calculator.
- Get everything at once: the body measurements calculator turns the same numbers into body fat, BMI, ratios and sizes.
- Shop online: compare your numbers with each brand’s size chart, not just the size you usually buy.
- Track progress: re-measure every 2 to 4 weeks and fill in the next column of the tracker.
Frequently asked questions
What do 36 24 36 measurements mean?
They’re bust, waist and hip measurements in inches: a 36-inch bust, 24-inch waist and 36-inch hips. This is the classic hourglass figure, with bust and hips equal and a waist 12 inches smaller. It’s a fashion ideal rather than a typical body; the average US woman’s waist is about 38.5 inches.
How do you measure your shoulders?
Stand straight with your arms relaxed and measure across your back from the outer edge of one shoulder bone to the other, ideally with a helper. For a full shoulder circumference, wrap the tape around both shoulders and arms at the widest point.
How do you measure your waist?
Find your natural waist, the narrowest part of your torso, usually just above the belly button. Wrap the tape around it level and snug, breathe out normally and read the number without sucking in. For body fat formulas, men measure at the belly button.
How do you measure your chest?
Wrap the tape around the fullest part of your chest, under your arms and across the shoulder blades, keeping it level. Relax your arms at your sides and breathe normally. For women, this is the bust measurement.