Choose a unit system and paper size above. Download the matching PDF or print the blank preview. Each version has ten dated rows, separate left and right upper-arm and thigh fields, and space for notes.

Choose the right version

The metric chart labels lengths in centimetres and weight in kilograms. The imperial chart labels lengths in inches and weight in pounds. Both A4 and US Letter files use landscape orientation and 12 mm margins.

Keep one unit system on a sheet. If you need to translate an older length entry, use the centimetres and inches converter before copying it. Write down the original unit in your notes.

Fill one row at a time

Write the date as year-month-day so the order stays clear. Record only the areas you measured and leave the other cells blank. Upper-arm and thigh columns distinguish left from right. Write the calf side in Notes and keep that side consistent.

Use the method-notes area for landmarks, stance, clothing or the tape you used. A repeatable placement matters when comparing entries; the body measurement guide explains how to prepare and record a session. The tracking-error checklist can help you review an unexpected entry.

Set the paper size to match your printer, keep landscape orientation and use actual size or 100% scale. The PDF already includes margins. Browser printing uses the selected paper size and removes navigation, download controls and article text, leaving the blank log.

The chart records measurements. It does not provide clothing sizes or interpret health. The downloads and print preview work without an account, analytics consent or an app installation.

For dated records with progress charts, use the spreadsheet tracker. The app and spreadsheet comparison explains the available workflows, and BodyLog introduces the app.