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Waist-to-Hip Ratio Calculator

Calculate your waist-to-hip ratio (WHR) and understand your health risk level. WHR is a stronger predictor of cardiovascular and metabolic risk than BMI alone.

cm
Measure at narrowest point, just above belly button
cm
Measure at widest point of buttocks
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Waist-to-Hip Ratio
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What is the waist-to-hip ratio?

The waist-to-hip ratio (WHR) is a simple measurement of the distribution of body fat — specifically the ratio of waist circumference to hip circumference. It indicates whether fat is predominantly stored in the abdomen (central or "apple" shape) or around the hips and buttocks (peripheral or "pear" shape).

Abdominal fat — particularly visceral fat surrounding internal organs — is associated with elevated risk of type 2 diabetes, cardiovascular disease, and metabolic syndrome. WHR is a more direct measure of this risk than BMI, which only accounts for height and weight without considering fat distribution.

WHO WHR health risk thresholds

Risk levelMen (WHR)Women (WHR)
Low riskBelow 0.85Below 0.80
Moderate risk0.85–0.890.80–0.84
High risk0.90–0.990.85–0.89
Very high risk1.00 and above0.90 and above

These thresholds are based on World Health Organization guidelines and represent population-level risk. Individual health assessment should always involve a healthcare professional.

How to measure correctly

Waist circumference

Measure at the narrowest point of your torso — typically just above the belly button and below the lower rib. Measure after a normal exhale with your abdomen relaxed. The tape should be snug but not compressing the skin, and parallel to the floor.

Hip circumference

Measure at the widest point of your buttocks — usually 7–9 inches (18–23 cm) below the top of the hip bone. Stand with your feet together and the tape parallel to the floor. Make sure you're measuring the actual widest point, not just around the hip bones.

WHR vs BMI: what's the difference?

BMI (Body Mass Index) measures weight relative to height. It's a useful population-level screening tool but has limitations: it can't distinguish between fat and muscle, and it doesn't account for where fat is stored. A muscular person may have a high BMI despite low body fat. An older person with normal BMI may have elevated abdominal fat.

WHR specifically captures central adiposity — the fat distribution pattern most strongly linked to metabolic disease. Studies consistently find WHR to be a stronger predictor of cardiovascular events than BMI. Using both together provides a more complete picture of health risk than either measure alone.

How to reduce your waist-to-hip ratio

  • Aerobic exercise: Regular cardio — especially Zone 2 training — preferentially reduces visceral abdominal fat. Aim for 150+ minutes of moderate intensity aerobic activity per week.
  • Resistance training: Builds lean muscle mass, which improves metabolic rate and reduces visceral fat over time. Particularly important for adults over 40.
  • Calorie deficit: A modest calorie deficit (250–500 calories below maintenance) combined with adequate protein intake supports fat loss while preserving lean mass.
  • Sleep: Poor sleep is strongly associated with increased visceral fat. Prioritising 7–9 hours of quality sleep supports metabolic health and fat distribution.
  • Reduced alcohol intake: Alcohol is preferentially stored as abdominal fat. Reducing intake consistently improves WHR over time.
  • Stress management: Chronic stress elevates cortisol, which drives visceral fat accumulation. Regular exercise, sleep, and stress reduction practices all help.

Frequently asked questions

What is a good waist-to-hip ratio?
According to WHO guidelines, low health risk is below 0.85 for men and below 0.80 for women. High risk begins at 0.90 for men and 0.85 for women. Lower is generally better, but the specific threshold that matters for you may vary by age, ethnicity, and overall health status.
Where exactly do I measure my waist?
Measure at the narrowest part of your torso — typically just above the belly button and below the ribcage. Measure after exhaling normally, with your abdomen relaxed (not sucked in). Keep the tape horizontal and parallel to the floor. If you don't have a clearly narrowest point, measure midway between the bottom rib and the top of the hip bone.
Is WHR better than BMI?
WHR and BMI measure different things. BMI estimates weight status relative to height but can't distinguish fat from muscle or indicate fat distribution. WHR specifically captures abdominal fat distribution — the pattern most linked to metabolic risk. Research generally finds WHR to be a stronger predictor of cardiovascular disease than BMI. Using both provides the most complete picture.
Can waist-to-hip ratio change with exercise?
Yes — WHR typically improves with regular exercise, particularly aerobic training that reduces visceral abdominal fat. Resistance training can also improve WHR by building muscle (increasing hip measurement) while reducing abdominal fat (decreasing waist measurement). Changes are gradual — expect meaningful improvement over 3–6 months of consistent training and dietary adjustments.
Does body shape (apple vs pear) matter for health?
Yes, significantly. "Apple" shapes (fat concentrated in the abdomen) carry higher metabolic and cardiovascular risk than "pear" shapes (fat concentrated in the hips and thighs). This is because abdominal fat is predominantly visceral fat, which surrounds organs and is metabolically active in harmful ways. WHR quantifies this shape difference — higher ratios indicate more apple-shaped distribution.
Does WHR change with age?
Yes — WHR typically increases with age, particularly from the 40s onward, due to hormonal changes that promote abdominal fat storage and age-related muscle loss that changes body shape. This is one reason why maintaining regular exercise (especially resistance training) and monitoring WHR becomes more important with age, even if total weight remains stable.
What is visceral fat and how does WHR relate to it?
Visceral fat is fat stored inside the abdominal cavity, surrounding internal organs like the liver, pancreas, and intestines. Unlike subcutaneous fat (fat under the skin), visceral fat actively releases inflammatory compounds that increase risk of type 2 diabetes, heart disease, and metabolic syndrome. WHR is an indirect proxy measure of visceral fat — a higher waist-to-hip ratio indicates more central adiposity, which correlates with higher visceral fat stores.
Not medical advice. WHR is a screening measure, not a diagnostic tool. Health risk thresholds are population-level guidelines. Individual risk depends on many factors. Consult a healthcare provider for a complete health assessment.