How to Measure Your Waist

Remove clothing or pull your shirt up. To ensure accurate measurements, the measuring tape must be placed directly against your bare stomach, so remove any layers of clothing around your waist. Take off your shirt or pull it up to your chest. If your pants are in the way, pull them down to your hips.

Locate your waist. Use your fingers to find the top of your hips and the bottom of your ribcage. Your waist is the soft area between these two bony points. It is typically the narrowest part of your torso and is usually located above your belly button.

Wrap the measuring tape around your waist. Stand up straight and breathe normally. Position the tape at your navel and wrap it around your back to the front. Ensure the tape is parallel to the floor, snug against your torso, and not digging into your skin.

• Make sure the tape is straight and not twisted, especially at the back.

Read the measurement. Exhale and check the measurement on the tape. Your waist measurement is where the zero end of the tape meets the rest of the tape. The measurement can be in inches or centimeters, depending on the unit marked on your tape.

Double-check the measurement. Measure again to ensure the first reading is accurate. If the second measurement differs from the first, take a third measurement and calculate the average of the three.

Check if your body measurements are within a healthy range. A healthy waist measurement is below 94 cm for men or below 80 cm for women. Measurements exceeding these thresholds may indicate serious health risks, such as heart disease and stroke. A larger waist size can also suggest an increased risk of type 2 diabetes and cancer.

• If your measurement is outside the healthy range, consult a healthcare professional.

Consider factors that may render the measurement less useful. In some cases, waist measurements may not accurately reflect health status. For example, if you are pregnant or experiencing bloating, your waist size might exceed healthy limits even if you are in good health. Similarly, certain ethnic groups, such as Chinese, Japanese, South Asian, Indigenous, or Torres Strait Islander populations, may naturally have larger waist measurements.

Calculate your BMI for more insights into your weight. If you're unsure whether your weight is healthy after measuring your waist, you can calculate your BMI (Body Mass Index). This index uses your height and weight to determine if you need to lose weight.

• If your BMI indicates overweight or obesity, discuss weight management strategies with your doctor.

• To track changes in your body size, measure your waist monthly. This can help monitor your health or any body size changes, especially if you need custom clothing for special occasions like weddings, graduations, or theatrical performances.