Waist-to-Hip Ratio Calculator

Measure your body fat distribution and assess health risks.
cm
cm

How to Measure Correctly

1
Waist: Measure at the narrowest point between ribs and hips, or at belly button level if no narrowing
2
Hips: Measure around the widest part of your buttocks
3
Tips: Stand straight, breathe normally, keep tape parallel to floor, don't pull too tight

Waist-to-Hip Ratio Analysis

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Waist-to-Hip Ratio
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Health Risk Category

Health Risk Assessment

Your WHR indicates your body fat distribution pattern.

What is Waist-to-Hip Ratio (WHR)?

The Waist-to-Hip Ratio (WHR) is a simple measurement that compares your waist circumference to your hip circumference. It's used to assess body fat distribution and identify potential health risks associated with different fat distribution patterns.

Unlike BMI which only considers overall weight, WHR specifically evaluates where fat is stored in your body. This is important because abdominal fat (visceral fat) is more strongly linked to health risks than fat stored in other areas like hips and thighs.

How Waist-to-Hip Ratio is Calculated

The WHR calculation is straightforward but provides valuable insights into health risks:

Waist-to-Hip Ratio Formula:
WHR = Waist Circumference ÷ Hip Circumference

Example Calculation:
Waist: 80 cm, Hips: 100 cm
WHR = 80 ÷ 100 = 0.8

Health Risk Categories:
• Men: Low risk < 0.95, High risk ≥ 0.95
• Women: Low risk < 0.80, High risk ≥ 0.80

This simple ratio helps identify whether you have an "apple-shaped" body (fat around abdomen) or "pear-shaped" body (fat around hips and thighs), each with different health implications.

Body Shapes and Health Implications

Apple Shape (Android Obesity)

  • WHR: ≥ 0.85 (women) or ≥ 0.90 (men)
  • Fat Distribution: Primarily abdominal area
  • Health Risks: Higher risk of heart disease, type 2 diabetes, high blood pressure
  • Characteristics: Broader waist, narrower hips

Pear Shape (Gynoid Obesity)

  • WHR: < 0.85 (women) or < 0.90 (men)
  • Fat Distribution: Primarily hips, thighs, and buttocks
  • Health Risks: Lower cardiovascular risk, but may have joint issues
  • Characteristics: Narrower waist, broader hips

Why WHR Matters for Health

Waist-to-hip ratio provides crucial information beyond weight and BMI:

For optimal health, aim to maintain a WHR within healthy ranges through balanced nutrition, regular exercise, and stress management.

Waist-to-Hip Ratio FAQs

Which is more important: BMI or waist-to-hip ratio?

Both BMI and WHR provide valuable but different information. BMI indicates overall weight status, while WHR shows fat distribution. For health risk assessment, WHR may be more important as it specifically identifies dangerous abdominal fat. However, using both measurements together provides the most comprehensive health picture.

Can I improve my waist-to-hip ratio?

Yes, you can improve your WHR through targeted lifestyle changes. Focus on reducing abdominal fat through cardiovascular exercise, strength training (especially core exercises), balanced nutrition with controlled calorie intake, stress management, and adequate sleep. Spot reduction isn't possible, but overall fat loss will preferentially reduce dangerous abdominal fat.

Why are the healthy WHR ranges different for men and women?

The different healthy ranges reflect biological differences between men and women. Women naturally store more fat in hip and thigh areas due to estrogen, which supports reproductive functions. Men typically store more abdominal fat. These different fat distribution patterns have evolved for biological reasons and result in different health risk thresholds.

How often should I measure my waist-to-hip ratio?

For most people, measuring WHR every 4-8 weeks is sufficient to track changes. More frequent measurements may not show significant differences. Measure at the same time of day under consistent conditions (before eating, after using bathroom). Consistency in measurement technique is more important than frequency.

Is waist-to-hip ratio affected by age?

Yes, WHR typically increases with age due to hormonal changes, decreased muscle mass, and lifestyle factors. Post-menopausal women often experience a shift from pear-shaped to apple-shaped fat distribution. While some age-related changes are normal, maintaining WHR within healthy ranges remains important for reducing health risks at any age.