Waist to Hip Ratio Calculator
Calculate your waist-to-hip ratio to assess your body fat distribution and health risks
Waist-to-Hip Ratio (WHR) is a measurement that compares the circumference of your waist to that of your hips. It is calculated by dividing your waist measurement by your hip measurement. This simple ratio provides valuable information about how your body fat is distributed and can be an important indicator of health risks.
Unlike Body Mass Index (BMI) which only considers weight and height, WHR focuses specifically on the proportion of fat stored around your abdomen compared to your lower body. This is significant because where you carry your fat matters as much as how much fat you have.
The formula for calculating Waist-to-Hip Ratio is:
For example, if your waist measures 85 cm and your hips measure 100 cm, your WHR would be:
WHR helps identify two main patterns of body fat distribution:
- Apple-shaped (android obesity): Fat concentrated around the abdomen, resulting in a higher WHR
- Pear-shaped (gynoid obesity): Fat concentrated around the hips and thighs, resulting in a lower WHR
The World Health Organization (WHO) and numerous health studies have established that people with apple-shaped bodies (higher WHR) face greater risks for certain health conditions, particularly heart disease, type 2 diabetes, and metabolic syndrome, regardless of their overall weight.
Accurate measurements are essential for calculating your true Waist-to-Hip Ratio. Follow these guidelines to measure correctly:
Equipment Needed
- Flexible, non-stretching measuring tape
- Mirror (to ensure the tape is level)
- Paper and pen to record measurements
Measuring Your Waist
- Remove or raise clothing so that your waist is exposed
- Stand up straight with your feet together and arms at your sides
- Relax and exhale naturally (don't suck in your stomach)
- Locate your waist at the level of your navel (belly button)
- Wrap the measuring tape around your waist at this level, ensuring it's parallel to the floor (use a mirror to check)
- The tape should be snug but not dig into your skin
- Take the measurement at the end of a normal exhalation
Note on Waist Measurement Location
While the navel is the most common reference point for WHR calculations, some health professionals measure the waist at the narrowest point between the lowest rib and the top of the hipbone. For consistency with our calculator, please use the measurement at navel level.
Measuring Your Hips
- Remove or adjust clothing as needed
- Stand with feet together
- Locate the widest part of your buttocks
- Wrap the measuring tape around this widest part, ensuring it passes over both hip bones
- Make sure the tape is parallel to the floor all the way around
- The tape should be snug but not constricting
Tips for Accuracy
- Take measurements directly against the skin, not over clothing
- Measure at the same time of day, preferably in the morning before eating
- For consistency, have someone else take your measurements if possible
- Take each measurement twice and average the results if they differ
- Maintain a neutral posture—don't flex muscles or alter your natural stance
Remember, accurate measurements lead to accurate results. Taking a few extra moments to ensure proper positioning of the measuring tape will give you the most valuable health information.
Once you've calculated your Waist-to-Hip Ratio, it's important to understand what the number means for your health. The World Health Organization (WHO) has established the following health risk categories based on WHR:
Waist-to-Hip Ratio Risk Categories for Men
| WHR Range | Health Risk Category | Body Shape |
|---|---|---|
| Less than 0.9 | Low Risk | Pear Shape |
| 0.9 to 0.99 | Moderate Risk | Avocado Shape |
| 1.0 or higher | High Risk | Apple Shape |
Waist-to-Hip Ratio Risk Categories for Women
| WHR Range | Health Risk Category | Body Shape |
|---|---|---|
| Less than 0.8 | Low Risk | Pear Shape or Hourglass |
| 0.8 to 0.84 | Moderate Risk | Avocado Shape |
| 0.85 or higher | High Risk | Apple Shape |
What Your WHR Result Means
Low Risk: Your body stores less fat around your abdomen relative to your hips. This pattern is associated with a lower risk of heart disease, type 2 diabetes, and related health issues.
Moderate Risk: You have a moderate amount of abdominal fat relative to your hip circumference. This indicates an elevated but not high risk for obesity-related health issues.
High Risk: You store a significant amount of fat around your abdomen, which is associated with a higher risk of metabolic syndrome, cardiovascular disease, type 2 diabetes, and other health problems.
Important Considerations
- WHR is just one indicator: While WHR is valuable, it should be considered alongside other health markers like blood pressure, cholesterol levels, and family history.
- Age factors: WHR tends to increase with age as body fat distribution changes. Older adults typically carry more fat around the abdomen.
- Ethnicity variations: Different ethnic groups may have slightly different healthy WHR ranges. The WHO guidelines are general recommendations.
- Not for pregnant women: WHR is not a valid measurement during pregnancy due to natural changes in body shape.
- Fitness level matters: Very muscular individuals may have misleading WHR measurements due to larger waist circumference from muscle, not fat.
If your WHR falls into the moderate or high-risk categories, consider consulting with a healthcare provider for a more comprehensive health assessment and personalized recommendations.
Your Waist-to-Hip Ratio correlates with different body shapes, each representing a distinct pattern of fat distribution. Understanding your body shape can provide insights into potential health risks and guide lifestyle adjustments.
Apple Shape (Android Distribution)
Characterized by: Higher WHR, with fat primarily stored around the abdomen and upper body
Typical WHR range:
- Men: 1.0 or higher
- Women: 0.85 or higher
Health implications:
- Higher risk of cardiovascular disease
- Increased likelihood of type 2 diabetes
- Greater risk of metabolic syndrome
- Higher correlation with insulin resistance
- Increased risk of certain cancers
Apple-shaped body fat distribution is more strongly linked to visceral fat—the deep abdominal fat that surrounds your internal organs. This type of fat is metabolically active and produces hormones and other substances that can affect your health.
Pear Shape (Gynoid Distribution)
Characterized by: Lower WHR, with fat primarily stored in the hips, buttocks, and thighs
Typical WHR range:
- Men: Below 0.9
- Women: Below 0.8
Health implications:
- Lower risk of heart disease compared to apple shape
- Reduced risk of metabolic disorders
- Better insulin sensitivity
- Lower levels of inflammatory markers
- May have higher estrogen levels (in women)
Pear-shaped body fat distribution involves more subcutaneous fat—the fat just under the skin. This type of fat, while still concerning in excess, is generally considered less harmful to overall health than visceral fat.
Avocado Shape (Intermediate Distribution)
Characterized by: Medium WHR, with fat somewhat evenly distributed between the waist and hips
Typical WHR range:
- Men: 0.9 to 0.99
- Women: 0.8 to 0.84
Health implications:
- Moderate health risks between those of apple and pear shapes
- Still shows elevated risk compared to pear shape
- Indicates the need for monitoring and potential lifestyle adjustments
Hourglass Shape (Primarily in Women)
Characterized by: Narrow waist with wider hips and bust, resulting in a low WHR
Typical WHR range: Below 0.8 for women
Health implications:
- Generally associated with lower health risks
- Similar health profile to pear shape
- Often indicates balanced hormones in women
Body Shape Evolution
It's important to note that body shapes can change over time due to:
- Aging (tends to shift toward more apple shape)
- Hormonal changes (menopause in women often increases abdominal fat)
- Weight gain or loss
- Changes in physical activity
- Pregnancy and childbirth
Understanding your natural body shape tendencies can help you develop targeted strategies for managing health risks. If you have an apple-shaped tendency, paying special attention to abdominal fat through diet and exercise may be particularly beneficial for your long-term health.
The relationship between Waist-to-Hip Ratio and health is well-established through extensive research. Understanding these health implications can help motivate lifestyle changes if needed.
Why WHR Matters for Health
WHR is particularly valuable as a health indicator because it specifically addresses where fat is stored in the body. Abdominal fat, especially visceral fat that surrounds internal organs, is metabolically active and produces substances that affect:
- Insulin sensitivity and glucose metabolism
- Blood pressure regulation
- Cholesterol and triglyceride levels
- Inflammation throughout the body
- Hormone production and regulation
Specific Health Risks Associated with High WHR
Cardiovascular Disease
Research consistently shows that individuals with higher WHR have increased risk of heart attacks, strokes, and other cardiovascular problems. This association remains significant even after accounting for overall weight and BMI. A study published in The Lancet found that WHR was a stronger predictor of heart attack risk than BMI across diverse populations worldwide.
Type 2 Diabetes
Abdominal obesity strongly correlates with insulin resistance, a precursor to type 2 diabetes. People with higher WHR are more likely to develop diabetes regardless of their total body weight. The visceral fat associated with higher WHR releases fatty acids directly into the liver, affecting insulin function.
Metabolic Syndrome
Higher WHR is associated with greater risk of metabolic syndrome—a cluster of conditions including high blood pressure, high blood sugar, abnormal cholesterol levels, and excess abdominal fat. This syndrome significantly increases the risk of heart disease, stroke, and diabetes.
Cancer Risk
Elevated WHR has been linked to increased risk of certain cancers, including colorectal, pancreatic, and breast cancer (in postmenopausal women). The hormonal environment created by excess abdominal fat may promote cancer cell growth in some tissues.
Respiratory Problems
Higher WHR is associated with decreased lung function and increased risk of respiratory issues like sleep apnea. Excess abdominal fat can physically restrict breathing and affect respiratory function.
Cognitive Health
Emerging research suggests a potential link between higher WHR and increased risk of cognitive decline and dementia later in life. The inflammatory processes associated with abdominal obesity may affect brain health over time.
Improving Your WHR
If your WHR falls into a higher risk category, consider these evidence-based approaches to reduce abdominal fat:
- Focus on overall fat loss: While spot reduction is a myth, overall weight loss will reduce abdominal fat
- Increase physical activity: Aim for at least 150 minutes of moderate-intensity exercise weekly, with additional resistance training
- Consider high-intensity interval training (HIIT): Research suggests this may be particularly effective for reducing abdominal fat
- Prioritize a balanced diet: Emphasize whole foods, lean proteins, healthy fats, and high-fiber foods
- Reduce added sugars and refined carbohydrates: These often contribute to abdominal fat accumulation
- Manage stress: Chronic stress increases cortisol, which promotes abdominal fat storage
- Ensure adequate sleep: Poor sleep is linked to increased abdominal fat and altered metabolism
- Limit alcohol consumption: Excess alcohol intake can increase abdominal fat ("beer belly")
Remember that changes in WHR occur gradually with consistent healthy habits. If your WHR indicates elevated health risks, consider consulting with healthcare providers for personalized advice and monitoring of related health markers like blood pressure, blood sugar, and cholesterol levels.
Is WHR a better indicator of health risks than BMI?
Research suggests that WHR may be a better predictor of heart disease and overall mortality risk than BMI. While BMI indicates overall weight relative to height, WHR specifically measures fat distribution, which is more directly linked to metabolic health. However, both measurements provide valuable information, and using them together gives a more complete picture than either alone. For optimal assessment, these should be combined with other health markers like blood pressure, blood sugar, and cholesterol levels.
How often should I measure my WHR?
For general health monitoring, measuring WHR every 3-6 months is usually sufficient. If you're actively working on weight loss or fitness goals, monthly measurements can help track progress. However, avoid measuring too frequently, as small day-to-day fluctuations in water retention or digestive contents can affect waist measurements without reflecting true changes in body composition.
Can I change my natural body shape?
While you can't completely change your genetically predetermined body shape, you can significantly improve your WHR through lifestyle modifications. Regular exercise (particularly a combination of cardio and strength training), a balanced diet rich in whole foods, stress management, and adequate sleep can all help reduce abdominal fat even if your body naturally tends toward an apple shape. Even modest improvements in WHR can significantly reduce health risks.
Why do men and women have different WHR thresholds?
The different WHR thresholds reflect natural biological differences in fat distribution between sexes. Women naturally store more fat in the hip and thigh areas due to hormonal influences, particularly estrogen, which promotes fat storage in these regions to support potential pregnancy and lactation. Men tend to store more fat in the abdominal region due to the influence of different hormones, including testosterone. These biological differences result in women naturally having lower WHR than men, on average.
Does WHR change with age?
Yes, WHR typically increases with age in both men and women as body fat redistribution occurs. This happens due to hormonal changes, decreased metabolic rate, reduced muscle mass, and lifestyle factors. In women, menopause is associated with a significant shift toward more abdominal fat storage as estrogen levels decline. While some age-related changes are natural, maintaining physical activity and healthy eating habits can significantly limit the increase in WHR with aging.
What exercises best reduce waist size and improve WHR?
While no exercise can specifically target fat loss from the waist area (spot reduction is a myth), certain exercise approaches are particularly effective for overall fat loss and improved body composition:
- High-intensity interval training (HIIT) has shown particular effectiveness for reducing abdominal fat
- Regular moderate-intensity cardiovascular exercise (30+ minutes most days)
- Full-body resistance training to build muscle and increase metabolic rate
- Core-strengthening exercises to improve posture and abdominal muscle tone
The most effective approach combines these different types of exercise with a consistent, balanced nutrition plan.