How to Measure Your Waist Without Measuring Tape
4.6/5 - (24 votes)

Thanks to the enduring popularity of professional athletes, models, actors, and social media personalities who mostly have fit abs and toned bodies, everyone knows what a good physique looks like. A body without excess body fat and a large waistline is considered ideal and desirable. To know whether your own body fits that criterion, you need to have a measure of your waistline.

Measuring your waist is important for some reasons, as it enables you to keep tabs on your health, measure your fitness development, and select clothing that fits your body. Your waist size is crucial to your general health since it can tell you your body composition, the risk for specific diseases, and how effectively your exercise program works.

While waistlines are usually measured with measuring tapes, alternatives are available for those who might fancy them. If you’re looking to quickly get your body in shape at home, don’t worry – we have the perfect solution for you! Try our top-rated waist trainer for women and start achieving your fitness goals.

How to Measure Your Waist Without Measuring Tape

The most popular (and accessible) way of waist measurement is wrapping a tape measure around your waist and taking the reading. However, there are times when you don’t have access to a measuring tape or prefer to use a different technique to measure your waist for various reasons.

There are many alternative ways and methods for taking an accurate waist measurement without a measuring tape. These methods allow you to measure your waist size using everyday objects or even your own body:

Using a Piece of String or Ribbon

Using a Piece of String or Ribbon

Using a piece of thread or ribbon is a quick and easy alternative to using a tape measure to measure your waist. Follow these steps:

  • Get a piece of ribbon or string that is stiff (does not stretch) and is long enough to go around your waist.
  • Now stand in front of a mirror, wrap that string or ribbon around the area of your waist that is the thinnest, usually right above the belly button.
  • Ensure the string is snug around your waist but not too tight, and keep it level the entire time.
  • Use a pen or a small piece of tape to mark the spot where the string or ribbon overlaps.
  • Take the string from your waist, and using a ruler or another measuring tool, determine the distance between the ends.

Folding a Sheet of Paper

Yet another creative method to measure your waist is using a standard sheet of paper

Yet another creative method to measure your waist is using a standard sheet of paper. Here’s how:

  • Fold an 8.5 × 11-inch (A4 size) sheet of paper in half lengthwise, then fold it again in half to create a long, narrow strip.
  • Wrap that paper strip around your waist by holding it at its narrowest point, just above your belly button.
  • Examine the paper to ensure it is level and snug but tight.
  • Use a pen or a small piece of tape to mark the area of the paper where it overlaps.
  • Unfold the paper strip, and use a ruler or similar measuring tool to determine the distance between the ends. The folded paper measures 4.25 inches or around 10.8 cm for each length.

Comparing to a Known Object

If you don’t have access to any other instruments, you can measure your waist against a well-known object. For instance, a US dollar bill measures around 6.14 inches (15.6 cm) in length. Remember that this method must be more accurate and only be used as a rough approximation. This is how you do it:

  • Gather a few items that are a certain length, such as currency notes (bills), cards, or sheets of paper. 
  • Stand before a mirror and wrap the item around your waist, keeping it snug and level.
  • To get a rough measurement, count the number of times the item fits around your waist, and multiply that number by the length of the item.

Remember that these methods may not be as exact as using a measuring tape, but they can offer a near approximation when a tape measure is unavailable. 

Can I Use My Phone to Measure My Waist?

Can I Use My Phone to Measure My Waist?

Another popular and modern alternative for waist measurement is smartphone measuring apps, and plenty of those apps are lined up in app stores. Some of the finest waist measurement apps available for mobile devices are:

  1. Apple Measure (iOS)
  2. EasyMeasure (Android and iOS)
  3. SmartMeasure (Android and iOS)
  4. Ruler App (Android and iOS)

To get accurate measurements from these apps, read the directions and policies of each app before using it.

How to Use These Apps for Waist Measurement

While particular instructions may differ based on the app, they generally share some functional similarities. Here is a basic guide on how to use smartphone measuring applications for waist measurement:

  • Download and install your chosen measuring app from the Google Play Store or Apple App Store.
  • Stand before a mirror or have someone assist you in ensuring proper placement.
  • If necessary, open the app and calibrate it according to its instructions.
  • Aim your phone’s camera at your waist and follow the app’s guidelines to capture the measurement. Some apps require you to move your phone around your waist, while others may ask you to take a photo or a series of photos.
  • Read the estimated waist measurement provided by the app.

Pros and Cons of Using a Phone for Measurement

Smartphone apps are hugely popular in the modern age, but every useful thing also has downsides. Consider the following advantages and disadvantages of smartphone measurement apps before using them to measure your waistline:


Convenience: People these days NEVER let go of their smartphones. Using smartphones for measurement purposes should come easily.

Easy to use: Apps developers usually put a lot of effort into making these apps easy to use for everyone and offering precise instructions for measurements.

Digital record: Some apps even allow you to record your measurements, which makes it simple to follow changes over time.


Accuracy: Smartphone measuring applications cannot be as precise as conventional measuring tapes, especially if the app’s calibration is off or the user strictly follows the app’s instructions.

Limited compatibility: Some apps may not be available for all smartphone models or operating systems.

Smartphones measuring apps are a simple and accurate substitute for using a measuring tape to determine your waist size. However, it is pertinent to be aware of potential restrictions and pick a dedicated app that guarantees precise measurements.

Alternative Methods for Estimating Waist Size

In addition to the techniques already mentioned, there are other tricks to determine your waist size, such as utilizing the sizes of your clothes or computing certain body ratios. These techniques may not be as precise as direct measures, but they can provide important details about your general health and body composition. Let’s examine three different approaches to calculating waist size:

Using Clothing Sizes as a Rough Guide

You can also determine your waist size by considering the size of your normal apparel (clothing) as a general reference. Remember that garment sizes can range significantly between companies and nations, so you should only use this approach as a rough approximation. Here is how:

• Check the size label on skirts or pants that fit you nicely.

• Now observe the manufacturer’s size chart or a general size chart for apparel, which is usually available online on the seller or manufacturer’s websites.

• On the chart, locate the waist measurement that matches your clothing size.

• It is important to remember that garment sizes can alter over time due to things like fabric stretching, so it’s a good idea to review your waist measurement using a more precise approach occasionally.

The Waist-to-Height Ratio Method

The waist-to-height ratio indicates body fat distribution and health risks associated with obesity. To calculate your waist-to-height ratio, follow these steps:

In simple terms, the waist-to-height ratio indicates body fat distribution and health risks associated with obesity. Follow the steps below to determine your waist-to-height ratio:

  • Use any one of the techniques discussed earlier to measure your waist size.
  • Depending on the units used for your waist measurement, measure your height in either inches or centimeters.
  • To find your waist-to-height ratio, divide your waist measurement by your height measurement.
  • A waist-to-height ratio of 0.5 or less is often regarded as healthy, whereas a greater ratio may indicate a higher risk of health problems associated with obesity.

The Waist-to-Hip Ratio Method

The waist-to-hip ratio is yet another method to evaluate body fat distribution and health risks related to abdominal obesity. To calculate your waist-to-hip ratio, follow these steps:

  • Use one of the techniques described earlier in this article to measure your waist size.
  • The broadest part of your hips, often at the buttocks level, should be measured.
  • To find your waist-to-hip ratio, divide your hip measurement by your waist measurement.
  • The World Health Organization identifies a waist-to-hip ratio of more than 0.90 for males and 0.85 for women as a risk factor for health issues associated with obesity.

These alternate techniques for measuring waist size give you a basic idea of your body’s composition and potential health problems. However, it’s best to use a direct measuring technique, such as a measuring tape or one of the alternative techniques mentioned earlier in this article, for a more accurate measurement.

Best Waist Trainer For Women’s Weight Loss | How To Use It At Home


Waist measurement is an essential part of monitoring one’s overall health. This lets you know whether you’re in shape or have gained too much body fat. It also enables you to make educated decisions regarding your diet plan, exercise routine, and clothing size. 

Although a measuring tape is a standard tool for this task, many alternative approaches can be used, including folding a piece of paper, stringing a piece of ribbon, or even using measuring apps on a smartphone. Finding the best approach for you and yielding the most precise results is essential since each strategy has pros and cons.

Want to know more about the waistline and how to manage it? Keep visiting to get educated insights from knowledgeable people. We have already covered a comprehensive article on that topics.


How can I check my waist size?

You can check your waist size by measuring it with a tape measure. Wrap it around your waistline, keep it snug and tight, and take the reading.

Alternatively, you can use some smartphone applications to achieve the same results.

Can I use my phone to measure my waist?

Yes. There are several measuring apps available on Google’s play store and Apple’s app store that allow you to measure anything, including your waist. Some of the most popular measuring apps are:

  • EasyMeasure (Android+iOS)
  • Apple Measure (iOS)
  • Ruler App (Android+iOS)
  • SmartMeasure (Android+iOS)

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *