Waist-to-Hip Ratio Calculator

Waist-to-hip ratio (WHR) is a simple measurement that compares the circumference of your waist to that of your hips. Research shows that WHR is a strong predictor of cardiovascular disease, type 2 diabetes, and metabolic syndrome, often outperforming BMI for risk assessment.

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What Is Waist-to-Hip Ratio?

Waist-to-hip ratio (WHR) is calculated by dividing your waist circumference by your hip circumference. It indicates how fat is distributed across your body. People who carry more weight around their midsection (an "apple" shape) tend to face higher health risks than those who carry weight around the hips and thighs (a "pear" shape), even when total body fat is similar.

The World Health Organization (WHO) considers WHR one of the best indicators of cardiovascular and metabolic health risk. Unlike BMI, WHR directly captures the dangerous visceral fat that accumulates around internal organs.

How to Measure

  • Waist: Measure at the narrowest point of your torso, usually just above the belly button, at the end of a normal exhalation.
  • Hips: Measure at the widest point of your buttocks.

Formula: WHR = Waist circumference / Hip circumference

Risk Categories (WHO Guidelines)

Risk LevelMenWomen
Low RiskBelow 0.90Below 0.80
Moderate Risk0.90 – 0.990.80 – 0.84
High Risk1.00 and above0.85 and above

Limitations

WHR does not tell you your total body-fat percentage and can be affected by hip bone structure. People with naturally narrow hips may show a higher ratio without having excessive abdominal fat. For the most reliable assessment, combine WHR with BMI, body-fat percentage, and clinical lab work. Always seek professional medical advice if your WHR falls in the high-risk category.

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Frequently Asked Questions

What waist-to-hip ratio indicates good health?
According to the WHO, a WHR below 0.90 for men and below 0.80 for women is associated with lower cardiovascular and metabolic risk. These thresholds are population averages, so individual risk depends on additional factors like age, genetics, and lifestyle.
Is waist-to-hip ratio better than BMI?
For assessing cardiovascular risk, multiple studies have found WHR to be a stronger predictor than BMI because it captures visceral fat distribution. However, the two metrics are complementary. Using both together provides a more complete health picture.
How can I improve my waist-to-hip ratio?
Reducing waist circumference through a combination of caloric deficit, cardiovascular exercise, and strength training is the most effective approach. Spot-reduction of abdominal fat is a myth; overall fat loss will gradually improve your WHR. Stress management and adequate sleep also help lower visceral fat.
Does age affect waist-to-hip ratio?
Yes. As people age, fat tends to redistribute toward the midsection due to hormonal changes, particularly after menopause in women. Regular exercise and a balanced diet can slow this shift, but some increase in WHR with age is normal.
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