Download Our Printable Tape Measure

Our Printable Tape Measure

A soft measuring tape can be a very useful self-screening tool to help evaluate your metabolic health. Download and print our Paper Tape Measure to complete your self-physical exam. You can take your waist circumference and neck circumference using this tool. Learn more about what those measurements mean below. 

Paper Tape Measure

Waist Circumference (WC)

WC is a measurement of centralized weight (i.e. belly fat) and elevated measurements are strongly associated with an increased risk of developing other metabolic diseases. We recommend using it as a starting point in your weight biology assessment, but also using it as a tool to monitor the positive physical impact of healthier lifestyle choices.

How do you measure Waist Circumference?

  1. Stand and place a tape measure around your middle, just above your hip bones
  2. Make sure tape is horizontal around the waist.
  3. Keep the tape snug around the waist, but not compressing the skin.
  4. Measure your waist just after you breathe out.

What is considered a ‘normal’ Waist Circumference?


  • Less than 40 inches


  • less than 35 inches

To learn more about the role that race and ethnicity plays in your waist circumference, check out this article.

Neck Circumference (NC)

Research has shown a positive correlation between neck size and the presence of obstructive sleep apnea (OSA).

Sleep apnea is a breathing disorder that causes pauses, or shallow breaths, in one’s breathing during sleep. Having sleep apnea not only results in poor quality of sleep and fatigue, but it can put a strain on your cardiovascular and endocrine systems. Proper diagnosis and management of sleep apnea can not only help you avoid future disease, but it can also aid in weight loss by lowering hunger, stress, and fat-storage hormones.

You can take a sleep apnea screening test, which will include an assessment of your NC and BMI.

How to measure Neck Circumference?

  1. Stand or sit with a straight back and gently wrap the printable tape measure around your neck.
  2.  Make sure the tape lays flat and horizontal.
  3. Take the measurement in the middle of the neck, between your collarbone and chin. If you have a prominent larynx (a.k.a. an Adam’s Apple), measure right below this level.

What’s a normal Neck Circumference?


  •  Less than 17 inches


  • Less than 16 inches

To learn more about sleep apnea, check out this article. Getting sufficient sleep is also pivotal for avoiding long-term health consequences across the board, so whether or not you’re concerned about sleep apnea, you can read more about our best sleep practices and strategies here.