Printable Body Measurements Chart (Free PDF)
Sixteen measurements down the page against eight dated columns, so a year of progress sits side by side on a single sheet.
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Fillable PDF — type into the fields online or in any PDF viewer before printing.
The rows are already labelled: weight, neck, shoulders, chest, upper arm and forearm for each side, waist at the navel, hips, thigh and calf for each side, and two blank rows at the foot for anything else you want to follow. Eight numbered columns run across, and the first row is where you write the date of each measuring session, so one sheet can hold eight months of monthly measurements or two months of weekly ones.
Naming the site matters more than people expect. Left and right have their own rows because arms and legs are rarely identical, and the waist row says at the navel so that the same place is measured every time. Under the table a short strip explains how to keep the numbers comparable: same time of day, same clothes, tape snug but not tight, breathe out normally and keep the tape level.
Choose inches or centimetres before downloading and every row heading changes with it, with the weight row switching between pounds and kilograms, so there is never any doubt about what a figure meant. All 138 cells plus the two header fields are form fields, which means the chart can live as a file that you update and reprint, or be printed blank and filled in with a pen at the end of each session. One page, US Letter or A4.
