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Measure Up

How do you measure up?

For the most accurate result measure halfway between your lowest rib and the top of your hipbone, roughly in line with your belly button.

Enter your waist measurement

You must be over 18 to use this calculator

 
 
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More detailed instructions

Measuring your waist

  • Wrap the measuring tape around your bare skin or a light t-shirt
  • Make sure the tape is snug, but does not push in the skin. Make sure also the tape is not twisted at the back and is straight across the back.
  • Stand with your feet together. If someone is measuring your waist for you leave your arms relaxed, down by your side.
  • Relax, exhale and measure your waist Although it might be tempting, do not 'suck in your stomach' and don't hold your breath when measuring
  • Irrespective of height, a waist measurement of greater than 37 inches (94cm) for men or 32 inches (80cm) for women is an indicator of increased health risk.

Information on Measuring up

The Stop the Spread campaign is designed to make you think about your own weight.

Waist sizes above 32 inches for women and 37 inches for men are a good indication that you may be carrying excess weight and this is directly linked to an increased risk of chronic diseases.

We cannot give individual tailored clinical advice as every individual situation is different.

If your waist is over 32 or 37 inches you need to take into account other factors that may affect your health such as smoking, physical inactivity, eating habits, blood pressure and blood cholesterol, lack of sleep and many more.

If you want to get tailored advice on your own situation, speak to your health professional.
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Stories

Many people feel the 32 or 37 inch limits don't apply to them, because of the particular body type or circumstances. For some, it's true. For most, it's not...

Máirin (41) is a healthy weight, and a busy mum of two. Is "mum of two" the key to why her waist is larger than she'd like?

I am a 41 year old woman and a mother to two children. My waist is 35 inches. Is my large waist due to having my two children?

It's true for many new mums that even after they've got back to their original weight, their clothes still fit differently. Studies show that women who have had one or more babies have a slightly larger waist than women who haven’t.

However this only accounts for 1 or 2 inches at most, so if you’ve got more than that round your waist then it's worth tackling those extra few inches now because it’s going to be easier to deal with it than tackling 5 or 6 inches at a later date.


Richard (29) has a new baby and stress at work. He can't find time to exercise and is gaining weight fast.

I am a 29 year old male and have a waist size of 39 inches. Recently I have become a father and work long hours in the day. I hardly have time to sleep, never mind getting to the gym or making home-cooked meals. What can I do?

Congratulations on becoming a father again! This is an exciting time and certainly your needs will be taking a back seat. It is however a great time for you to make some positive lifestyle changes and the bonus is that your child will learn from your example and grow up with healthy habits.

So you're carrying around 2 inches more than you should - this is not a major problem. It's great you're looking for a way to lose the weight now, because it's going to be miles easier to deal with it now than it would be to tackle 5 or 6 inches down the line. Dropping just 6 to 8 lbs should take 1-2 inches off your waist.

What can I do?

  • Make sure you eat breakfast, even if it’s “on the go”
  • A healthy evening meal doesn't need to take more than 20 minutes (see easy recipes)
  • Find a few 10-15 minute slots where you can go for a quick walk – bring baby with you in a pouch for company and some extra weight resistance – Mum will be delighted too – win, win!!

Read our "how to get started" page here

Poppy (5' 9") is tall – surely those long legs mean she should have an extra allowance for her waist?

I’m a 5 foot 9 inch woman. Surely I shouldn’t be expected to have the same waist size as somebody who is only 5 foot 2 inches?

The waist measurement guidance is not a one size fits all measurement - it's a maximum limit. So to answer your question, no, people of varying height are not expected to have the same waist measurement - you wouldn't be expected to have the same waist size as a woman who is 5 ft 2 inches, she is likely to have a smaller waist. As a general rule, the safe upper limit of 32 inches applies whatever your height.

A waist that is larger than 32 inches puts you at greater risk of some lifestyle related chronic diseases such as type 2 diabetes, cardiovascular disease and some cancers. However, while waist circumference is a simple indicator of potential risk, health risk is not only linked to waist size. Smoking, being inactive, blood pressure and blood cholesterol, and many other factors all play an important role. Your overall health depends on all of these factors.

Ann (55) says it's rare to see a woman of her age with a waist like a girl's! Let's not forget about middle-aged spread

I'm a 55 year old woman, I eat as healthily as I can and try to get out for a walk most days. I have a waist circumference of 36 inches – does the indicator of 32 inches take into account middle aged spread?

It’s true that waist size can increase slightly with age, due to hormonal changes but this only accounts for a maximum of 1 to 2 inches for women and 1 inch for men.

Every inch you lose will reduce the health risk associated with excess weight. Dropping just 6 to 8 lbs will usually help you lose 1-2 inches off your waist. This is a good opportunity for you to look at the amount of physical activity you do and how healthy your diet is.

If you are physically active and eat well, don’t smoke or drink excessively and generally live a healthy life, then a slightly elevated waist size should not cause you to worry.

What can I do?

  • Look at the amount physical activity you do, record it over 3-4 days and compare it with the recommendations link
  • Record the amount of food you eat and time you eat it (try using our food diary link)

Read our "how to get started" page here

Dermot (54) was very comfortable with what his trouser size was telling him – until one day he met a measuring tape.

I'm a 57 year old male, and have been wearing 36 inch trousers for the past twenty years, but when I recently went for a check up at the GP I was surprised to find out my waist circumference is actually 42 inches. What risk is this to my health?

You have pointed out an important misconception: many men assume that their waist size is where the top of their trousers sits. But where we really need to measure is around the middle of the tummy – half way between the bottom rib and the hipbone.

Every inch you lose will reduce the health risk associated with excess weight. Dropping just 6 to 8 lbs will usually help you lose 2 inches off your waist and put you back in the healthy zone. This is a good opportunity for you to look at the amount of physical activity you do and how healthy your diet is.

If you are physically active and eat well, don’t smoke or drink excessively and generally live a healthy life, then a slightly elevated waist size should not cause you to worry.

What can I do?

  • Look at the amount physical activity you do, record it over 3-4 days and compare it with the recommendations link
  • Record the amount of food you eat and time you eat it (try using our food diary link)

Read our "how to get started" page here

Sally is on long-term medication. She feels this may contribute to her waist size.

I'm being treated for a long-term illness at the moment and am wondering if the waist measurements are still relevant for people who are on long-–term medication?

This is an important question. A small number of medications can cause a person to gain weight more easily. You would need to discuss your own condition with your doctor. It’s very important for you or anybody undergoing treatment for a medical condition to follow the advice from their medical professional.

"I'm naturally big, like all my family", says Kara, who's convinced that being fat is her fate

My family has always been on the large side, even my aunts and uncles, and both of my grandparents. So is it possible that your genes have something to do with how heavy you are?

Yes, our genetics will influence how predisposed we are to putting on weight – though it’s still not quite clear exactly how much influence they have. Environmental factors (how active we are and what food we eat) and social factors (the appearance and behaviours of people around us) play a very important role too. Emerging research findings indicate that our genes influence our food choices and our ability to control our appetite and preferences for food.

"That's not fat, that's 40 inches of pure muscle", says Arnold (28) who works out nearly every day.

I’m a 28-year-old male rugby player and consider myself very fit. My waist size is 40 inches. Does the recommendation of 37 inches apply to me?

For those involved in sports where building muscle mass is required, the recommended waist size of 37" for men (and 32" for women) may not apply as it is likely that it is muscle mass rather than fat that you are carrying around your waist. While waist size is a simple indicator of potential risk, health risk is not only linked to waist size.  

If you are very physically active and if you also eat well, don't smoke or drink excessively and generally live a healthy life, then a slightly larger waist size should not cause you to worry. Seek the advice of a health professional if you have concerns.  

Note: The same applies for BMI - if you are a very active person with high muscle mass your BMI can be over 24 and you can still be deemed in the 'healthy' category.

Alison is pregnant – so of course the 32 inches doesn't apply. But how long before she should try to get back to her normal size?

I am a 36 year old woman and am 6 months pregnant, I presume the 32 inches doesn’t apply to me but I’m wondering when should my waist get back to normal following pregnancy and how soon after pregnancy can I started being physically active?

You’re correct the 32 inches doesn’t apply to you, when you are pregnant your waist is naturally going to expand. You’re waist will begin to fill out in early pregnancy (from about 6 weeks onwards) before you start to gain weight (from about 3 months). Speak to your health professional about the amount of weight you should be putting on.

For women who started off pregnancy at a healthy weight their body weight should have gone back to pre-pregnancy weight by one year after they gave birth. It may take longer for those who started pregnancy carrying excess weight

Women who have had uncomplicated birth can start gentle physical activity straight away. Following complicated births and caesareans women can generally resume gentle exercise after their 6-8 week check up.

A young woman is worried about a friend who used to have an eating disorder.

I'm a 19 year old female. I have a friend who has recently recovered from an eating disorder but when she saw this ad and measured her waist, it was 32 inches. I’m afraid your ‘one size fits all’ approach will set her back.

A measurement of 32 inches means that your friend’s waist size is healthy. Above this level in most people there is increased risk of heart disease, cancer and diabetes but health risk is not just based on size of our waist. Smoking, being inactive, blood pressure and blood cholesterol, lack of sleep and eating habits all play a role too.

Eating disorders are complex and have no single cause. They are associated with emotional distress, low self esteem and distorted body image. If you are worried about your friend we recommend that you should encourage her to consult her GP. She can also access further information on www.bodywhys.ie if living in the Republic of Ireland or check NHS choices of living in NI .

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5 facts you need to know

 

Carrying fat around your middle is linked to many chronic diseases, including heart disease, diabetes and cancer

The World Health Organization says that an increased waist size is associated with an increased risk of

  • Type II diabetes
  • High blood pressure
  • Cancer and
  • Early death (mortality)

Waist size indicates how much visceral fat you are carrying around your middle. This fat, which lies deep in the abdomen and wrapped around our organs is the fat that causes problems.

Too much visceral fat creates a physical environment that is primed for heart disease and stroke, and greatly increases the risk for certain cancers.

It also results in reduced sensitivity to insulin which makes diabetes more likely. The more abdominal fat, the more dangerous the situation becomes. Reference: World Health Organization (WHO) 2000 Preventing and managing the global epidemic. Report of a WHO Consultation. WHO Technical Series 894 (3):1-253

2 out of 3 adults on the island of Ireland are overweight

The most recent survey of weight on the island shows 70% of men and 52% of women are carrying excess weight. In Northern Ireland, the most recent adult weight survey found that 59% of adults were either overweight or obese. 70% of men are carrying excess weight - 44% are overweight and 26% are obese.

52% of women are carrying excess weight - 31% are overweight and 21% are obese. Reference: National Adult Nutrition Survey (NANS) (2011); Northern Ireland Health and Social Wellbeing Survey,2005/6

A waist greater than 32” in adult women and 37” in men is an indicator that excess fat is being stored around organs like kidneys, liver and heart

It’s a myth that being overweight is ok. Health risk starts to increase when you are overweight, not just if you become obese.

An increased waistline is a sign for most people that they may be at an increased health risk of conditions like heart disease, Type II diabetes and cancer.

These recommendations by the World Health Organization take into account that people are different shapes and sizes.

For most people height doesn’t matter; carrying fat around your waist area contributes to more serious health problems than carrying it elsewhere on your body

For most people, no matter how tall, carrying fat around the waist is a sign that they may be at an increased health risk of conditions like heart disease, Type II diabetes and certain cancers.

While BMI is a measure that many people are familiar with and it can tell if you are overweight, waist measurement is a better guide to where you are carrying excess weight and one simple measure that adults can do themselves.

When considering your overall health, other factors such as smoking, physical inactivity, blood pressure and blood cholesterol all play an important role and should also be considered.

Our social circles can influence what we consider to be normal or healthy and whether we become overweight.

People are connected and so is their health. A perception of what is the norm has an effect on what individuals and wider society now consider to be “healthy”. We are influenced by the appearance and behaviours of those around us and this can impact upon the food we eat and the amount of physical activity we do. It can also change the perception of what is regarded as a healthy weight, “the norm”, when a person compares their weight with family or friends who may be overweight themselves.

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Weighing up the facts

See how our weight has changed over the last 20 years.

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Well done, you’ve taken the first step by measuring your waist. You are ready! If you haven’t measured your waist yet, click here

Now that you know your waist measurement, set yourself a healthy goal! As a guideline, you can lose 1-2 around your middle in 6-8 weeks.

For information, support and advice on how to achieve your goal follow us on facebook, explore this website or go to our free online weight-loss programme, Weigh2Live.

Like us on Facebook for tips and support on losing weight.
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Information on Measuring up

The Stop the Spread campaign is designed to make you think about your own weight.

Waist sizes above 32 inches for women and 37 inches for men are a good indication that you may be carrying excess weight and this is directly linked to an increased risk of chronic diseases.

We cannot give individual tailored clinical advice as every individual situation is different.

If your waist is over 32 or 37 inches you need to take into account other factors that may affect your health such as smoking, physical inactivity, eating habits, blood pressure and blood cholesterol, lack of sleep and many more.

If you want to get tailored advice on your own situation, speak to your health professional.

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