Waist-to-Hip Ratio Calculator
Waist to hip ratio calculator (WHR) is a powerful health indicator that measures fat distribution in your body. A high WHR means more fat around the waist, which is linked to higher risks of heart disease, diabetes, and other serious health conditions.
Enter Your Measurements
Ready to Calculate
Enter your waist and hip measurements to get your health risk assessment.
Why WHR Matters for Your Health
Heart Health
WHR is a better predictor of heart disease risk than BMI alone, helping identify cardiovascular risks early.
Diabetes Risk
Abdominal fat measured by WHR is strongly linked to insulin resistance and type 2 diabetes development.
Better Than BMI
Research shows WHR is more accurate than BMI for predicting health risks and overall mortality.
How to Measure Waist and Hip Circumference Correctly
To get an accurate waist to hip ratio, you need to measure both your waist and hips correctly. A small difference in tape placement can change the result. Here’s how:
1. Waist Circumference
Wrap a flexible measuring tape around the narrowest part of your torso, usually just above the belly button. Make sure the tape is snug but not tight. Stand relaxed and don’t hold your breath.
2. Hip Circumference
Measure around the widest part of your buttocks or hips. Ensure the tape is parallel to the floor and level all the way around.
3. Calculating WHR
Now divide your waist measurement by your hip measurement. For example, if your waist is 80 cm and your hips are 100 cm, then your WHR is 0.8.
Why Waist to Hip Ratio Matters for Your Health
Your WHR is not just a number – it indicates how fat is distributed in your body. Studies show that people who store more fat around the waist (apple-shaped body) have a higher risk of heart disease, type 2 diabetes, and high blood pressure compared to people who carry more fat around the hips and thighs (pear-shaped body).
- For Men: A WHR above 0.90 indicates higher health risks.
- For Women: A WHR above 0.85 indicates higher health risks.
That’s why the waist to hip ratio calculator is considered a better indicator of health risks than BMI alone, since BMI only compares height and weight but doesn’t account for fat distribution.
What to Do After Checking Your WHR
If your WHR is in the healthy range, keep maintaining a balanced lifestyle with regular exercise and good nutrition. If your WHR is higher than normal, it’s a signal to improve your lifestyle:
- Exercise: Focus on cardio and strength training to burn fat and build muscle.
- Nutrition: Reduce processed foods, sugar, and unhealthy fats. Eat more lean protein, vegetables, and whole grains.
- Monitor Progress: Use this calculator regularly along with our BMI calculator and calorie calculator to track improvements.
Start Tracking Your Health Today
Use our waist to hip ratio calculator along with other tools to get a complete view of your health and fitness progress. Small lifestyle changes can reduce your WHR and improve your long-term health.
Frequently Asked Questions
For men, a WHR below 0.90 is considered healthy. For women, below 0.85 is healthy. Lower values generally indicate lower health risks.
BMI only measures weight compared to height, but WHR shows fat distribution. Carrying more weight around the waist is riskier than weight around hips or thighs.
Check your waist to hip ratio every 4–6 weeks while following a fitness or diet plan. This helps track progress over time.
Yes, regular exercise (cardio + strength training) and a healthy diet reduce abdominal fat and improve your waist to hip ratio.
No. WHR can vary with age, but the health risk thresholds (0.90 for men, 0.85 for women) remain the same across most age groups.