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Body measurement tracker printable

A free body measurement tracker printable: a table with date, weight, chest, waist, hips, thigh, arm and notes, fifteen rows to a page. Measure the same way each time and write the numbers in.

Updated 21 October 2026. Sources named on the page.

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  • Columns for weight and six measurements
  • Fifteen rows and a notes column
  • A4 and US Letter, black and white friendly
  • Free to print for yourself
The body measurement tracker printable sheet in A4 size
Every claim names its sourceNothing you type is savedFree, no sign upFor adults aged 19 and overPrivate by default
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What is on the sheet

  • Date, weight, chest, waist, hips, thigh and arm
  • A notes column
  • Fifteen rows
  • A line for the unit you use

The picture shows the A4 body measurement tracker printable. The US Letter version has the same layout.

How to use it

Write the unit you use at the top, centimetres or inches. Measure in the same way each time: same time of day, same spots, a soft tape held flat, not pulled tight. Write the date and the numbers in a row.

How often to measure

Every two to four weeks is enough for most people. Measurements change slowly and the small day to day changes are mostly noise.

Not sure which tool you need?Ten examples, each with a worked screen and the prices of the paid apps.
See the ten tools

Mark the spots

Use the same place each time: the widest part of the chest, the narrowest part of the waist, the widest part of the hips. Writing the spot at the top of the column helps you repeat it.

A record, not a verdict

Numbers on a page are one way of looking at a change. Energy, sleep, strength and how clothes fit matter too. This sheet is for your own notes and is not medical advice.

Questions

How often should I take body measurements?

Every two to four weeks. Weekly changes are usually too small to read.

Where do I measure?

The widest part of the chest, the narrowest part of the waist, the widest part of the hips, the thigh and the upper arm. Use the same spots each time.

Do I need to record weight too?

It is optional. The column is there if you want it.

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Free to start. Next you choose a password, type the code we email you, and your account opens. We keep your email, what you chose and basic details of your visit: the page, where you came from, your browser type, your IP address and a random id saved in your browser. Privacy.