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    Waist-to-Hip Ratio Calculator

    Calculate your waist-to-hip ratio (WHR) and assess cardiovascular health risk based on WHO guidelines.

    Free to use. Runs in your browser.

    Waist-to-hip ratio (WHR) is waist circumference divided by hip circumference. WHO low-risk thresholds: men < 0.90, women < 0.80. Above 1.0 for men or 0.85 for women indicates elevated cardiovascular risk. A 2017 Lancet study found WHR predicts heart attack risk better than BMI.

    Enter your waist and hip measurements below (cm or inches) for your WHR and risk category.

    Why Waist-to-Hip Ratio Beats BMI for Health Risk

    BMI tells you if you weigh too much. Waist-to-hip ratio tells you where you carry that weight, and that's what actually matters for heart disease, diabetes, and early death.

    A 2011 study in The Lancet involving 221,934 participants across 17 countries found that WHR predicted cardiovascular events better than BMI alone. Someone with a "normal" BMI but high WHR (apple-shaped body) has a higher risk than someone with a high BMI but low WHR (pear-shaped body).

    The reason is visceral fat, the fat that wraps around your internal organs in the abdominal cavity. Unlike subcutaneous fat (the kind you can pinch), visceral fat is metabolically active: it releases inflammatory compounds, raises blood pressure, and increases insulin resistance. WHR is the simplest way to estimate whether you carry too much of it.

    WHO Risk Classifications

    The World Health Organization defines cardiovascular risk thresholds based on waist-to-hip ratio. These thresholds differ between men and women because body fat distribution is sex-dependent.

    Risk LevelMen (WHR)Women (WHR)Health Implications
    Low Risk< 0.90< 0.80Healthy fat distribution, lower disease risk
    Moderate Risk0.90 to 0.990.80 to 0.85Some central fat accumulation, monitor closely
    High Risk≥ 1.00> 0.85Significant visceral fat, elevated disease risk

    What this means for you: If your WHR puts you in the moderate or high category, the priority is reducing waist circumference through a calorie deficit and regular exercise, particularly aerobic exercise, which preferentially reduces visceral fat. Strength training helps too, but you can't spot-reduce fat from your waist with ab exercises.

    How to Measure Correctly

    Waist Measurement

    Stand up straight and breathe out normally. Wrap the tape around your bare waist at the narrowest point, typically midway between the bottom of your ribs and the top of your hip bones, roughly at your belly button. The tape should be snug but not compressing the skin.

    Hip Measurement

    Wrap the tape around the widest part of your buttocks/hips. Stand with your feet together and ensure the tape is level all the way around. Don't pull the tape too tight, it should sit flat against your body without digging in.

    Tips for accuracy: Use a flexible measuring tape (not a metal ruler). Measure on bare skin or over very thin clothing. Take 3 measurements and use the average. Measure at the same time of day for tracking purposes, morning before eating is ideal. Don't hold your breath or suck in your stomach.

    WHR vs BMI vs Waist Circumference

    MetricWhat It MeasuresStrengthsLimitations
    BMIWeight relative to heightSimple, widely understoodIgnores fat distribution and muscle
    WHRFat distribution (apple vs pear)Best predictor of heart diseaseRequires two measurements
    Waist CircumferenceAbdominal fat onlySimplest single measure of visceral fatDoesn't account for body frame

    Bottom line: Use all three. BMI gives a general weight status. WHR tells you whether your fat distribution is dangerous. Waist circumference alone (men > 102cm, women > 88cm) is a quick red flag. Together, they paint a much clearer picture than any single number. Check your BMI with our BMI Calculator.

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    How to use this tool

    1

    Measure your waist at the narrowest point above your belly button

    2

    Measure your hips at the widest point around your buttocks

    3

    Enter both measurements and select your gender

    Common uses

    • Assessing cardiovascular disease risk
    • Tracking body fat distribution changes
    • Complementing BMI for health screening
    • Monitoring abdominal fat reduction
    • Evaluating metabolic syndrome risk

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    Frequently Asked Questions

    What is the waist-to-hip ratio?
    WHR is your waist circumference divided by your hip circumference. It's one of the best quick indicators of how your body distributes fat and what health risks that pattern carries.
    What's a healthy waist-to-hip ratio for men?
    Below 0.90 is low risk according to WHO guidelines. Between 0.90 and 0.99 is moderate risk, and 1.0 or above is high risk for cardiovascular disease and type 2 diabetes.
    What's a healthy waist-to-hip ratio for women?
    Below 0.80 is low risk. Between 0.80 and 0.85 is moderate risk, and above 0.85 is high risk. Women naturally carry more hip fat, so the thresholds are lower than for men.
    Where exactly should I measure my waist?
    Measure at the narrowest point of your torso, usually just above the belly button and below the rib cage. Stand relaxed, don't suck in your stomach, and keep the tape level and snug without compressing the skin.
    Where should I measure my hips?
    Measure at the widest point around your buttocks and hips. Stand with feet together, wrap the tape around the fullest part, and keep it level all the way around.
    Is waist-to-hip ratio better than BMI?
    For assessing health risk from fat distribution, yes. BMI tells you if you're carrying excess weight but can't distinguish belly fat from hip fat. A 2017 Lancet study found WHR was a better predictor of heart attack risk than BMI alone.
    What does it mean if I carry weight around my waist?
    Abdominal fat wraps around internal organs and is metabolically active, it releases inflammatory compounds that increase risk of heart disease, type 2 diabetes, and certain cancers. Hip and thigh fat carries lower metabolic risk.
    Can I change my waist-to-hip ratio?
    Yes. Reducing waist circumference through a calorie deficit and regular exercise, especially combined cardio and resistance training, lowers your WHR. You can't spot-reduce belly fat, but overall fat loss tends to reduce visceral fat first.
    How often should I measure my WHR?
    Monthly is enough to track meaningful changes. Waist circumference fluctuates with meals, hydration, and time of day, so measure first thing in the morning before eating for consistency.
    Does waist-to-hip ratio change with age?
    Yes. Hormonal changes cause fat to redistribute toward the abdomen, especially after menopause in women and with declining testosterone in men. Regular exercise helps counteract this shift.
    What's the difference between WHR and waist circumference alone?
    Waist circumference alone is simpler and also useful, over 102 cm (40 in) for men or 88 cm (35 in) for women indicates elevated risk. WHR adds context by accounting for your frame size through the hip measurement.
    Should I see a doctor about my WHR?
    If your WHR is in the high-risk category, above 0.90 for men or 0.85 for women, it's worth discussing with your GP. They can assess your full cardiovascular risk profile including blood pressure, cholesterol, and blood sugar.

    Results are for general informational purposes only and should be checked before use. They are not professional advice. See our Disclaimer and Terms of Service.