Waist-to-Hip Ratio Calculator
Your waist-to-hip ratio (WHR) measures body fat distribution and is one of the strongest predictors of cardiovascular disease risk. Enter your waist and hip circumferences to find your ratio and health risk category.
Measure at the narrowest point, just above the navel.
Measure at the widest point of your buttocks.
Your Results
WHR
Health Risk
What Is Waist-to-Hip Ratio?
The waist-to-hip ratio is calculated by dividing your waist circumference by your hip circumference: WHR = Waist ÷ Hip. The result is a simple number, typically between 0.6 and 1.1, that reflects how fat is distributed on your body.
Research consistently shows that carrying excess fat around the abdomen ("apple shape") is more dangerous than carrying it around the hips and thighs ("pear shape"). The WHR captures this distinction better than weight or BMI alone. For a complementary perspective on body composition, the BMI calculator and body fat percentage calculator are useful alongside WHR.
WHR Health Risk Categories (WHO Guidelines)
| Sex | Low Risk | Moderate Risk | High Risk |
|---|---|---|---|
| Male | Below 0.90 | 0.90 – 0.99 | 1.00 and above |
| Female | Below 0.80 | 0.80 – 0.84 | 0.85 and above |
These thresholds are established by the World Health Organization (WHO) and are widely used in clinical research.
How to Measure Correctly
- Waist: Stand relaxed (don't suck in). Locate the narrowest point of your torso, usually just above the belly button. Wrap the tape measure horizontally and snugly — not tight.
- Hip: Stand with feet together. Find the widest point around your buttocks and wrap the tape horizontally at that level.
- Take each measurement twice and use the average if they differ.
WHR vs. BMI vs. Waist Circumference
BMI is a ratio of weight to height squared. It's easy to calculate but cannot distinguish between muscle mass and fat, or tell you where fat is stored. Waist circumference alone is a direct measure of abdominal fat — values above 40 inches (men) or 35 inches (women) are considered high risk. WHR combines both waist and hip measurements, making it a better indicator of body shape and metabolic risk regardless of overall body size.
No single metric tells the complete story. Clinicians often use two or more measures together for a fuller picture of cardiovascular risk.
Frequently Asked Questions
Can a person be a healthy weight but still have a high WHR?
Yes. "Metabolically obese, normal weight" (MONW) individuals may have a healthy BMI but carry a disproportionate amount of visceral fat in the abdominal area. Their WHR will reflect this elevated risk even though their weight appears normal.
Does WHR change with age?
Yes. As people age, fat tends to redistribute from the hips, thighs, and arms toward the abdomen, increasing the waist-to-hip ratio even without weight gain. This is one reason cardiovascular risk rises with age.
How can I reduce my waist-to-hip ratio?
Reducing overall body fat through a calorie deficit, cardiovascular exercise, and resistance training is the most effective approach. Spot reduction is not physiologically possible — you cannot target abdominal fat specifically. However, aerobic exercise is particularly effective at reducing visceral (deep belly) fat compared to subcutaneous fat.
Is WHR accurate for everyone?
WHR thresholds were developed primarily in studies of European populations. Some research suggests different thresholds may be more appropriate for South Asian, East Asian, and other ethnic groups. When in doubt, consult a healthcare provider who can take your full health history into account.
