Waist-to-Hip Ratio Calculator
Calculate your waist-to-hip ratio (WHR) to assess abdominal fat distribution and associated health risks.
Results
Visualization
How It Works
Waist-to-hip ratio (WHR) is a quick measure of fat distribution that helps assess risk for cardiovascular disease, type 2 diabetes, and metabolic syndrome. Unlike BMI, WHR specifically captures visceral (abdominal) fat, which is more metabolically dangerous than fat stored in the hips and thighs.
The Formula
Variables
- Waist — Circumference at the narrowest point between ribs and hips, typically at the navel (cm)
- Hip — Circumference at the widest point of the buttocks (cm)
- WHR — The resulting waist-to-hip ratio (dimensionless)
Worked Example
A male with an 80 cm waist and 95 cm hips: WHR = 80 / 95 = 0.842. This is below the WHO threshold of 0.90 for men, indicating low health risk from abdominal fat distribution.
Practical Tips
- Measure your waist at the midpoint between the lowest rib and the top of the hip bone, not at the belt line.
- Measure hips at the widest part of the buttocks while standing with feet together.
- Keep the tape measure snug but not compressing the skin, and ensure it is level all the way around.
- WHO defines substantially increased risk as WHR above 0.90 for men and 0.85 for women.
- Combine WHR with waist circumference alone (risk threshold: 102 cm men, 88 cm women) for a more complete picture.
Frequently Asked Questions
Is waist-to-hip ratio better than BMI?
WHR and BMI measure different things. BMI estimates total body fatness, while WHR assesses where fat is distributed. Research shows WHR is a better predictor of heart disease and diabetes because abdominal fat is more metabolically active. Ideally, use both together.
What is an apple vs pear body shape?
Apple-shaped bodies carry more fat around the waist and abdomen (higher WHR), while pear-shaped bodies store fat in the hips and thighs (lower WHR). Apple shapes are associated with higher cardiovascular risk. This distinction matters more for health than total weight.
Can I change my waist-to-hip ratio?
Yes, through diet and exercise. Cardiovascular exercise and reducing calorie intake preferentially reduce visceral (abdominal) fat. Strength training can also help. Spot reduction of waist fat through targeted exercises alone is not effective.
Does WHR differ by ethnicity?
Research suggests that health risk thresholds may vary by ethnic group. South Asian and East Asian populations may face elevated risk at lower WHR values. The WHO thresholds (0.90 men, 0.85 women) are general guidelines; consult your doctor for personalized assessment.
At what age should I start monitoring WHR?
Adults of any age can benefit from tracking WHR, but it becomes particularly important after age 40 when visceral fat tends to accumulate more readily due to hormonal changes. Regular monitoring every 3-6 months helps catch unfavorable trends early.