Body measurement chart: free printable and tracker

A useful body measurement chart records more than numbers. It also records the unit, location, side and method so you know what you are comparing later. This free printable and spreadsheet provide space for both the method and the measurements.

Download your measurement chart

Download printable PDF (2 pages)

Download editable spreadsheet (.xlsx)

Free downloads. No sign-up required. The PDF is designed for US Letter paper; use “fit to page” on A4. Open the PDF to print or save a copy. The spreadsheet opens in Excel and can be imported into Google Sheets.

Printable chart or body measurements tracker?

Use the two-page PDF when you want to write by hand. Use the spreadsheet when you want to add dated rows over time. Both keep method notes alongside the numbers, so a changed location, side or unit stays visible.

What is included

Page one is a method worksheet for chest or bust, waist, hips, upper arm, thigh and calf. Page two has eight dated rows and space for method changes or corrections. Use only the areas you choose. The spreadsheet includes Method notes, Measurements and an Example tab.

Write down your method before comparing

Choose centimeters or inches and label the unit. For each area, describe the point, body position and tool you used. For arms and legs, include the side. If your care team gave you a specific measurement protocol, keep that instruction with your notes instead of treating this blank chart as a substitute.

You can reuse the same method notes across entries. If you change a point, tool or method, add a dated note so the next reading is not silently treated as an identical comparison. Leave unrecorded areas blank.

Compare entries in the body measurements tracker

Before comparing two entries, check that the unit, location, side and method match. If one changed, keep the entries and label the difference instead of silently combining them. The tracker does not choose a measurement schedule or interpret a change for you.

An example of a complete record

An invented entry might read: “November 2, cm, waist 82; location described in my method notes; other areas not recorded.” The useful detail is the unit and connection to the method notes, not the particular number. It is an illustration, not a target or a health benchmark.

What the chart does not tell you

A body measurement record does not by itself explain why a number changed. This template does not calculate body fat, BMI, body composition or health risk. Keep measurement records separate from clinical interpretation and ask your care team about personal results.

Use the spreadsheet in Google Sheets

Download the XLSX file, upload it to your own Google Drive and open it with Google Sheets. Use the “Start here” tab for instructions, then edit the pale cells on the blank log tabs. The “Example” tab shows formatting only. Add rows when you need more space.

This is a downloadable workbook, not a shared public Google Sheet. It has no macros, formulas or automatic submission to Vea. Keep your own copy private, especially when sharing a device or changing cloud-sharing settings.

Related tracking resources

Use the weight-loss journal template for observations and optional weight entries, or the workout log for activity records. Keep these as separate records rather than treating one as proof of a change in another.

For clear arithmetic, read percent change vs. percentage points. To prepare questions about a personal result, use the appointment checklist.

Created by Vea Editorial. Original recordkeeping resource, November 11, 2026. No patient data, diagnostic cutoffs or treatment outcomes are represented.