01
Height and weight
The starting points for calculating body mass index. Compare weight in similar conditions: time of day, clothing and scales affect the reading.
How to measure ↗YOUR BODY. YOUR PACE.
Understand
your body.
Care for yourself.
Healthy living starts with paying attention to yourself. Learn which body measurements you can take at home and how to understand the numbers without unnecessary worry.
Explore the measurements ↗No complex equipment or pursuit of perfection
CLOSER TO YOURSELF01 — 04
↕
HEIGHTYour starting point
↔
WAISTMore than centimetres
Simple measurements. More clarity.↗
Health, made understandableBased on WHO and NHS guidanceWith respect for your body
01 / GET TO KNOW YOURSELF
Numbers are guides, not a judgement of youFour measurements.
A clearer picture.
Start with the basics. Together, these measurements offer more context than a single number on the scales.
02
Body mass index
BMI is weight divided by height squared. It helps assess weight relative to height, but does not distinguish fat from muscle.
weight (kg) / height² (m)
03
Waist circumference
Complements BMI by helping assess fat distribution around the abdomen. All you need is a tape measure.
Where to place the tape ↗04
Waist / height
Divide waist circumference by height using the same units. The general NHS guideline for adults is a waist less than half their height.
waist (cm) / height (cm)
This guide is for adults aged 18+. BMI is not a diagnosis; pregnancy, high muscle mass and some conditions require an individual assessment. Waist-to-height ratio is not suitable during pregnancy, with eating disorders or with a BMI above 35. About our sources ↗
02 / IN PRACTICE
A few minutes.
A little more
understanding.
Scales, a wall and a tape measure are all you need to get started.
Bathroom scalesTape measureFlat wall
Measure your height
Take off your shoes, stand straight against a wall and look ahead. Place a book horizontally on your head, mark the level and measure the distance from the floor.
Check your weight
Place the scales on a firm, level floor. Weigh yourself without shoes, wearing light clothing. Use the same conditions when comparing readings.
Measure your waist
Find the midpoint between the bottom of your ribs and the top of your hip bones. Wrap the tape horizontally without pressing into the skin. Measure after breathing out normally.
Consider the context
One measurement cannot describe your overall health. Consider how you feel and changes over time. Discuss unexplained weight changes with a doctor.
A USEFUL REFERENCE
What does BMI mean?
WHO uses the following thresholds for adults. They offer general guidance; discuss your individual health assessment with a professional.
Example: 70 kg / (1.75 m × 1.75 m) ≈ 22.9.
Below 18.5Underweight
18.5–24.9Normal range
25–29.9Overweight
30 and aboveObesity
Thresholds apply to the original BMI value before rounding. Different criteria apply to children and teenagers.
03 / BEYOND THE NUMBERS
Self-care lives
in small actions.
Measurements help you notice changes.
Habits support your health every day.
Find your rhythm
Walking, cycling or dancing — choose what you enjoy. According to WHO, any physical activity is better than none.
Make room for variety
Vegetables, fruit, pulses, whole grains and nuts help bring variety to everyday meals.
See the bigger picture
Notice how you feel, your energy and comfort when moving. Weight and centimetres are only part of the picture.
WHAT COMES NEXT
Your story.
In one place.
We are planning a personal account to save measurements, follow trends and better understand your changes over time.
04 / QUESTIONS & ANSWERS
Let’s make
things clearer.
Can BMI alone tell me how healthy I am?+
No. BMI is a guide that does not account for body composition or fat distribution. A doctor considers it alongside other measurements, your health history and how you feel.
Why does weight change during the day?+
Food, fluids, clothing and the time of measurement affect scale readings. Compare results under similar conditions and focus on trends rather than a single number.
How do I measure my waist at home?+
Place a tape measure midway between the bottom of your ribs and the top of your hip bones. Keep the tape horizontal, do not pull your stomach in, and measure after a normal breath out.
Should I aim for an “ideal” weight?+
There is no universal ideal weight. Reference ranges offer general guidance; personal goals depend on age, body composition and health.
GROUNDED IN SOURCES
We check information against guidance from health organisations. Last reviewed: .