The Nutracheck guide to measuring yourself

Emma Brown - Nutritionist | 14 Jan, 2021

Stepping onto the bathroom scales can be emotionally complicated. When you've tried especially hard all week, stuck to your targets but the numbers don't change as expected, it can feel disheartening. But it's really important not to let our emotions be ruled by the bathroom scales.

Measuring your progress is important and there are other ways to track. Scales are only one tool, and may not be the best choice for everyone. Some people prefer to use how their clothes fit, or keep a record of body measurements each month. The Progress section in the Nutracheck App and website lets you track 12 measures as well as weight. Use what motivates you the most.

See how you measure up here:


Place one end of the tape measure on the fullest part of your bust/chest, wrap it under your armpits, around your shoulder blades, and back to the starting point.


Starting at one hip, keeping the tape measure level, wrap it around your rear (over the fullest part of your bum) and back across to the front where you started.


Without tensing your calf muscles and from a seated position, start at the widest part of your calf and wrap a tape measure around the back (keeping it level) and back to the starting point.


Level with your Adam's apple, measure around your neck. Being sure not to pull the tape too tight.

Upper arm

Without tensing, hold your arm out in front of you. Move it to a 45 degree angle & measure around the widest part.


Level with your belly button, measure around your middle. Stay relaxed and don't hold in your stomach.


Wrap the tape measure around the fullest part of your thigh (normally a couple of centimetres down from your crotch).

Nutritionist Emma Brown (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.