Neck: Measure around the middle of your neck, just below the Adam's apple.
Shoulders: Wrap the tape around the widest point of your shoulders, keeping it level.
Chest: Measure around the fullest part of your chest, under the armpits, with arms relaxed at sides.
Waist: Measure at your natural waistline, usually just above the belly button.
Hips: Measure around the widest part of your hip bones and glutes.
Biceps/Thighs/Calves: Measure the circumference at the widest point of each muscle group while relaxed. Always use a flexible cloth tape measure for accuracy.

For most people, measuring every 2–4 weeks is ideal. Taking measurements too frequently (daily) can lead to frustration due to normal daily fluctuations. Consistency is key—always measure at the same time of day, preferably in the morning, under similar conditions.

Body weight alone doesn't tell the full story—it doesn't distinguish between fat loss and muscle gain. Tracking circumference measurements across multiple body parts gives you a clearer picture of body recomposition. For example, your waist might shrink while your biceps grow, even if the scale barely moves.

All measurement data is stored locally in your browser using localStorage. Nothing is uploaded to any server. Your data stays on your device and is never shared with third parties. Clearing your browser data will erase stored measurements, so we recommend exporting regularly via the CSV button.

Yes! Use the unit toggle at the top of the page to switch between Imperial (inches/lbs) and Metric (cm/kg). All displayed values—including historical records—will be automatically converted. Internally, data is stored in Imperial units for consistency, and conversion happens seamlessly on display.

Click the "Export CSV" button above the history table. This downloads a CSV file compatible with Excel, Google Sheets, and most spreadsheet applications. The exported data uses your currently selected unit system, making it ready for further analysis or sharing with your trainer.