Waist-to-Hip Ratio Calculator
Calculate your waist-to-hip ratio (WHR) and see your cardiovascular disease risk based on WHO guidelines.
Why Waist-to-Hip Ratio Matters
Where you store fat matters as much as how much fat you have. People who carry more weight around their midsection (apple shape) have significantly higher risks of heart disease, type 2 diabetes, stroke, and early death compared to people who carry weight in their hips and thighs (pear shape). The waist-to-hip ratio captures this distribution in a single number. Research published in The Lancet found that WHR is a better predictor of heart attack risk than BMI, especially in people with otherwise normal weight.
WHO Risk Thresholds
The World Health Organization defines substantially increased cardiovascular risk as a WHR above 0.90 for men and above 0.85 for women. These thresholds have been validated across multiple large population studies and ethnic groups.
How to Measure
Waist: Stand up straight and breathe out normally. Measure around your midsection at the level of your navel (belly button), not at the narrowest point of your torso. Keep the tape snug but not compressing the skin. Hips: Measure around the widest part of your hips and buttocks. Keep the tape level all the way around. Use the same tape measure for both and take each measurement twice to confirm.
WHR FAQ
Is WHR better than BMI?
WHR and BMI measure different things and are best used together. BMI tells you if your overall weight is in a healthy range for your height. WHR tells you if your fat distribution puts you at cardiovascular risk. A person with a normal BMI but high WHR (normal weight but apple-shaped) may actually be at higher risk than someone with a slightly elevated BMI but low WHR.
How can I lower my WHR?
You cannot spot-reduce belly fat with targeted exercises. The most effective approach is overall fat loss through a moderate calorie deficit combined with regular exercise, especially aerobic activity (walking, running, cycling) and resistance training. Reducing refined carbohydrates, added sugar, and alcohol intake also helps reduce visceral fat specifically. Consistent sleep (7-9 hours) and stress management also play a role, as cortisol promotes abdominal fat storage.
What about waist circumference alone?
Waist circumference alone is also a good predictor of health risk. The thresholds are 40 inches (102 cm) for men and 35 inches (88 cm) for women. WHR adds the hip measurement to account for body frame size, making it slightly more accurate across different body types.