Measuring Body Shape: A Step-by-Step Guide
Accurate body measurements are the foundation of determining your body shape. This guide walks you through exactly how to measure each area correctly, what tools you need, and how to calculate your shape from the results.
Short Answer
To measure your body shape, you need a flexible tape measure and four measurements: bust (fullest part of chest), waist (narrowest part of torso), hips (widest part around buttocks), and optionally shoulders (widest point). Compare the ratios between these numbers to determine whether you are a rectangle, pear, apple, hourglass, or inverted triangle.
Why Accurate Measurements Matter
Body shape classification depends entirely on the ratios between your measurements, not the individual numbers. An error of even one inch on any measurement can shift your calculated ratio enough to place you in a different body shape category.
For example, a woman with a 36-inch bust, 28-inch waist, and 38-inch hips falls into the hourglass category. But if she measures her waist incorrectly at 30 inches instead of 28, her ratios shift toward rectangle territory. Two inches of measurement error leads to an entirely different result.
What accurate measurements unlock:
- • Correct body shape classification
- • Better-fitting clothing purchases online
- • More relevant styling advice
- • Reliable tracking of body composition changes
Tools You Need
Required
- • Soft measuring tape – A flexible fabric or vinyl tape measure used in sewing. Available at any fabric store or online for under $5.
- • Mirror – A full-length mirror to verify the tape is level and positioned correctly around your body.
Recommended
- • Notepad or phone – Write down each measurement immediately. Memory is unreliable when you are focused on tape placement.
- • A helper – Shoulder measurements are significantly easier and more accurate with a second person assisting.
How to Measure Each Area
How to Measure Your Bust/Chest
Stand upright with your arms relaxed at your sides. Wrap the tape around the fullest part of your bust, which is typically across the nipple line. The tape should pass straight across your back at the same level, not dipping or riding up.
Pro tip: Wear an unpadded bra for consistent results. Padded or push-up bras artificially increase this measurement and skew your body shape ratio.
How to Measure Your Waist
Find the narrowest part of your torso. For most people, this is above the belly button and below the rib cage. Bend sideways slightly to identify the natural crease – that is your natural waist. Wrap the tape around this point, keeping it parallel to the floor.
Pro tip: Breathe normally and do not hold your breath or suck in your stomach. The measurement should reflect your relaxed natural state, not a posed one.
How to Measure Your Hips
Stand with your feet together. Wrap the tape around the widest point of your hips and buttocks. This point is usually 7 to 9 inches below your natural waist. Use the mirror to ensure the tape is level all the way around and not twisted.
Pro tip: If you are unsure where the widest point is, take two measurements at slightly different positions and use the larger number. The hip measurement should capture your absolute widest circumference.
How to Measure Your Shoulders
This measurement is optional but improves accuracy, especially for distinguishing between inverted triangle and rectangle shapes. Have someone wrap the tape around the widest point of your shoulders, across the tops of the deltoid muscles. Arms should hang naturally.
Pro tip: This is the hardest measurement to take alone. If you must do it yourself, stand with your back to a mirror and look over your shoulder to verify the tape position.
Calculating Your Body Shape from Measurements
Once you have your numbers, use these ratio comparisons to determine your body shape:
Hourglass
Bust and hips are within 1 inch of each other, AND waist is 10+ inches smaller than both. Example: 37-26-38
Pear (Triangle)
Hips are 3.6+ inches larger than bust. Waist is clearly defined. Example: 33-27-39
Inverted Triangle
Bust or shoulders are 3.6+ inches larger than hips. Example: 39-32-34
Apple (Round)
Waist is larger than or nearly equal to bust and hips. Weight concentrated in midsection. Example: 36-37-35
Rectangle (Banana)
Bust, waist, and hips are all within a few inches of each other. Waist is less than 9 inches smaller than hips. Example: 35-31-36
How This Differs From Our Proportions Calculator Guide
This page teaches you how to physically measure your body—where to place the tape measure, which landmarks to use, and how to avoid common errors that skew results.
Our Body Proportions Calculator guide focuses on the mathematical ratios—what waist-to-hip, shoulder-to-hip, and bust-to-waist ratios mean, and how to interpret them. Use that guide once you already have your measurements.
Frequently Asked Questions
What tools do I need to measure my body shape?
You need a soft, flexible measuring tape (the kind used in sewing, not a metal retractable tape). Optionally, a full-length mirror helps you confirm the tape is level. A pen and paper or phone to record numbers is also helpful. Avoid using string and then measuring the string, as this introduces error.
Should I measure over clothes or bare skin?
Measure over thin, form-fitting clothing such as a fitted t-shirt and leggings, or over underwear. Thick fabrics, padded bras, or layered clothing add volume and produce inaccurate results. Consistency matters most: always measure in the same clothing for tracking changes over time.
How tight should the measuring tape be?
The tape should be snug against your body without compressing the skin or creating indentations. You should be able to slide one finger under the tape comfortably. Too loose gives inflated numbers; too tight gives numbers that are artificially small.
What time of day is best for body measurements?
Morning measurements are most consistent because your body has not yet been affected by food intake, water retention from meals, or activity-related swelling. If morning is not possible, measure at the same time each session for consistency.
How often should I re-measure my body shape?
If you are tracking fitness progress, measure every 4 to 6 weeks. For body shape determination, one accurate measurement session is sufficient. Your fundamental body shape rarely changes unless you experience significant weight fluctuation, pregnancy, or hormonal shifts.
Can I measure my own body or do I need someone to help?
You can measure yourself for bust, waist, and hips with the help of a mirror to verify tape placement. Shoulder measurement is more accurate with a second person, as it is difficult to keep the tape level across your back. If measuring alone, a mirror behind you is essential for shoulder measurements.
Related Articles
Measurement instructions based on standard anthropometric practices. Body shape thresholds follow the FFIT methodology.Learn about our methodology
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