Introduction
Your waist to hip ratio (WHR) is a simple body measurement that compares the size of your waist to the size of your hips. It helps you understand where your body stores fat. People who carry more fat around their waist have a higher risk for heart disease, diabetes, and other health problems. To find your ratio, you divide your waist measurement by your hip measurement. A healthy waist to hip ratio is usually 0.85 or lower for women and 0.90 or lower for men.2 Use this Waist to Hip Ratio Calculator to quickly find your number and see where you stand.
How to use our Waist to Hip Ratio Calculator
Enter your waist and hip measurements below to find out your waist to hip ratio. This number helps you understand how your body stores fat and whether you may be at risk for certain health problems.
Waist Circumference: Measure around the narrowest part of your waist, just above your belly button. Use a soft tape measure and keep it snug but not tight. Enter the number in inches or centimeters.
Hip Circumference: Measure around the widest part of your hips and buttocks. Stand with your feet together and wrap the tape measure around the fullest point. Enter the number in inches or centimeters.
What Is Waist to Hip Ratio?
Your waist to hip ratio (WHR) is a quick way to check how your body stores fat. You find it by dividing your waist measurement by your hip measurement. For example, if your waist is 80 cm and your hips are 100 cm, your WHR is 0.80. This single number tells doctors a lot about your health because where your body keeps fat matters just as much as how much fat you carry.
Why Waist to Hip Ratio Matters
Fat that builds up around your belly (sometimes called an "apple" body shape) is more dangerous than fat stored around your hips and thighs (a "pear" body shape). Belly fat wraps around vital organs like your liver, pancreas, and intestines. This type of fat, called visceral fat, releases chemicals that can raise blood pressure, increase blood sugar, and cause inflammation. Over time, these changes raise your risk for serious health problems, including:
- Heart disease and stroke
- Type 2 diabetes
- High cholesterol
- Certain types of cancer
That is why WHR is often considered a better predictor of health risk than body weight or even BMI alone. BMI cannot tell the difference between someone who carries fat around their waist versus their hips, but WHR can.
How to Measure Your Waist and Hips Correctly
To get an accurate WHR, you need two measurements taken with a flexible measuring tape:
- Waist: Stand up straight and breathe out gently. Wrap the tape around your midsection at the narrowest point, which is usually just above your belly button and below your rib cage. Keep the tape snug but not tight.
- Hips: Wrap the tape around the widest part of your buttocks. Look in a mirror or ask someone to help make sure the tape is level all the way around.
Measure directly against your skin or over very thin clothing. Do not measure over thick layers like a sweater or jacket, as this will give you a false reading.
Risk Categories Used by This Calculator
The World Health Organization (WHO) defines abdominal obesity with a single cut-off that differs for men and women, because male and female bodies naturally store fat in different places: a ratio above 0.90 in men or above 0.85 in women.2 The bands used here are:
| Risk Level | Women | Men |
|---|---|---|
| Low risk | 0.80 or below | 0.90 or below |
| Moderate risk | 0.81 – 0.85 | 0.91 – 0.99 |
| High risk | 0.86 or above | 1.00 or above |
The calculator grades your result against this table. A WHR above 0.85 for women or 0.90 for men is the WHO's cut-off for abdominal obesity, the point at which it says the risk of metabolic complications is substantially increased.2
What to Do If Your WHR Is High
A high waist to hip ratio does not mean you are unhealthy right now, but it is a warning sign worth paying attention to. The good news is that belly fat responds well to lifestyle changes. Here are steps that can help lower your WHR over time:
- Move more: Aim for regular moderate activity most days, such as brisk walking, cycling, or swimming. Strength training also helps reduce visceral fat.
- Eat whole foods: Focus on vegetables, fruits, lean protein, and whole grains. Cut back on sugary drinks, processed snacks, and foods high in saturated fat.
- Get enough sleep: Poor sleep is linked to increased belly fat.
- Manage stress: High stress raises cortisol levels, which encourages your body to store fat around the waist.
Limitations of WHR
While WHR is a useful screening tool, it is not perfect. It does not account for your age, muscle mass, or overall body composition. A very muscular person could have a different WHR reading than expected, and an FFMI Calculator provides a more detailed body composition assessment. WHR also works best as one piece of a bigger picture. For a complete understanding of your health, combine your WHR results with other measures like BMI, waist circumference alone, blood pressure, and blood sugar levels. Always talk to a doctor or healthcare professional if you are concerned about your results.