How To Measure Your Body Composition

Measure where you are starting from to see changes in your body composition using a few simple tools you probably have at home.

3 Measurements to Track Body Composition Changes

Weight

It is easy and reliable, however, it doesn’t tell you if you are losing fat or gaining muscle. It is still an important measurement to track. Weigh-in once a week. Ideally in the middle of the week and weigh yourself at the same time of day, on the same day weekly. While body composition can change faster than body weight it is still important.

You can measure Body Mass Index (BMI). It is a health risk score by comparing your weight and your height. While it doesn’t take into account muscle vs fat mass, making it less important. You may want to keep track as it is easy to measure.

Progress photos

I can hear you thinking I don’t want to know that. It is okay, no one else has to see them.

Standing in front of a plain wall take a photo from the front, back and both sides. Wear as little as possible to be able to see changes, women could wear shorts and a sports bra, men only shorts. Try to capture your whole body and stand relaxed and upright. This is also a great way to see if you have good posture or other misalignments.

Girth measurements

Using a flexible tape measure, the sewing variety not the metal construction type. Make sure that you measure the same side of your body for all limb measurements using your dominant hand. If you are right-handed measure your right side.

Take the circumference of your bicep at the widest part, normally halfway between your shoulder joint and your elbow. Your chest at the widest part. Measure your waist just above your hip bones. Your hips/glutes, thigh and calf all at the widest part. It is important to remember where you measure so you can repeat the process at the same place.

You can copy and save this Google Sheet if you want to track your progress.

Girth measurements and progress photos can be repeated 1 – 3 months. Take the photos and measurements in the same location and wearing the same type of clothing to make comparisons easier.

Body Composition Changes

Tracking body composition changes can be done with simple tools that you probably have at home. Tracking your progress is a great way to stay accountable and understand what changes you may need to make in the future.

Any questions about your measurements let me know.

Change your mind, change your health,

Shayla