What waist-to-hip ratio tells you
Waist-to-hip ratio (WHR) compares the circumference of your waist with that of your hips. A higher ratio means more of your fat sits around the abdomen, which is where visceral fat, the fat packed around internal organs, tends to accumulate.
That matters because abdominal fat is more closely tied to type 2 diabetes, high blood pressure and heart disease than fat stored on the hips and thighs. Two people with the same BMI can carry very different risk depending on their shape, and WHR picks up what BMI misses.
How to use the calculator
Select your sex, then enter your waist and hip measurements in centimetres or inches. The calculator returns your ratio, a risk rating based on World Health Organization cut-offs and your body shape. Add your height and it also gives your waist-to-height ratio, a second screening measure that works the same way for everyone.
How to measure properly
Measurement technique changes the result more than anything else, so take a minute to get it right.
- Stand upright with feet together and arms relaxed at your sides. Measure over bare skin or thin clothing.
- Waist: find the midpoint between the bottom of your lowest rib and the top of your hip bone. This is the WHO method and is usually close to, but not always at, the navel.
- Breathe out gently and measure at the end of a normal breath. Do not suck in.
- Hips: measure around the widest part of your buttocks, keeping the tape level all the way round.
- Keep the tape snug but not compressing the skin, and take each measurement twice. Use the average.
The formulas
Waist-to-hip ratio = waist circumference / hip circumference
Waist-to-height ratio = waist circumference / height
Both measurements must use the same unit, which the calculator handles for you. Example: a waist of 84 cm and hips of 100 cm give a WHR of 0.84. With a height of 170 cm, the waist-to-height ratio is 0.49.
Reading your result
The 2008 WHO expert consultation on waist circumference and waist-hip ratio set the following thresholds for substantially increased risk of metabolic complications:
| Measure | Men | Women | Meaning |
|---|---|---|---|
| Waist-to-hip ratio | Below 0.90 | Below 0.85 | Lower risk |
| Waist-to-hip ratio | 0.90 or above | 0.85 or above | Substantially increased risk |
| Waist-to-height ratio | Below 0.5 | Below 0.5 | Lower risk |
| Waist-to-height ratio | 0.5 or above | 0.5 or above | Increased risk, worth acting on |
The waist-to-height rule, popularised by researcher Margaret Ashwell, boils down to a simple message: keep your waist to less than half your height. A 2012 meta-analysis by Ashwell and colleagues found it a better screening tool for cardiometabolic risk than either waist circumference or BMI alone.
Apple and pear shapes
A high ratio is often called an apple shape: fat stored mainly around the middle. A low ratio is a pear shape: proportionally more fat on the hips and thighs. Men lean towards apple, and women towards pear before menopause, after which many women shift towards storing more around the waist.
Shape is partly genetic, but abdominal fat responds well to overall fat loss, regular exercise, enough sleep and limiting alcohol. You cannot spot-reduce it with sit-ups. The belly fat guide covers what actually works.
If you lift and are building glutes, your hip measurement will grow and your ratio will fall even if your waist does not change. Track waist circumference on its own as well.
Waist size on its own
Waist circumference by itself is also a recognised screening measure, and it is the easiest one to track at home. Commonly used thresholds for adults of European descent are below.
| Waist circumference | Men | Women |
|---|---|---|
| Increased risk | 94 cm (37 in) or more | 80 cm (31.5 in) or more |
| Substantially increased risk | 102 cm (40 in) or more | 88 cm (34.5 in) or more |
Several health bodies recommend lower thresholds for people of South Asian, Chinese and Japanese descent, often 90 cm for men and 80 cm for women, because cardiometabolic risk tends to rise at smaller waist sizes in these groups. If that applies to you, the waist-to-height ratio is a useful cross-check because the same 0.5 threshold has held up across many populations.
For tracking progress, waist size often responds earlier than the scale. Someone who starts lifting and eating better can lose a few centimetres from the waist while their weight barely moves, especially early on. Measure at the same point, at the same time of day, ideally in the morning before eating, and compare monthly rather than weekly so that bloating and water retention do not mislead you.
Limitations and next steps
WHR is a screening tool, not a diagnosis. It does not account for muscle, it can be thrown off by poor technique, and the cut-offs were developed mainly in European populations. Some Asian populations show higher risk at lower waist sizes. It is also not meaningful during pregnancy. A high result is a reason to check blood pressure, blood sugar and cholesterol with your doctor.
To build a fuller picture, pair it with a body fat estimate from the body fat calculator, then set a sensible deficit with the weight loss calculator. Re-measure every four weeks.
Frequently asked questions
What is a healthy waist-to-hip ratio?
According to WHO, below 0.90 for men and below 0.85 for women. At or above those values, the risk of metabolic complications such as type 2 diabetes and heart disease is substantially increased.
Is waist-to-hip ratio better than BMI?
It captures something BMI cannot: where fat is stored. Many experts suggest using them together, along with waist-to-height ratio, which studies show is a strong single screening measure.
Where exactly should I measure my waist?
The WHO method measures midway between the lowest rib and the top of the hip bone, after breathing out normally. Measure the same way each time so you can compare results.
Can exercise lower my waist-to-hip ratio?
Yes. Overall fat loss reduces abdominal fat, and building the glutes increases hip size. Both lower the ratio. Spot exercises like crunches do not target belly fat directly.
What does a waist-to-height ratio above 0.5 mean?
It means your waist is more than half your height, a common threshold for increased cardiometabolic risk. It is a prompt to reduce waist size and to get routine health checks.
References
- World Health Organization. Waist circumference and waist-hip ratio: report of a WHO expert consultation, Geneva, 8-11 December 2008. WHO; 2011.
- Ashwell M, Gunn P, Gibson S. Waist-to-height ratio is a better screening tool than waist circumference and BMI for adult cardiometabolic risk factors: systematic review and meta-analysis. Obes Rev. 2012.
Results are estimates for healthy adults and are not medical advice. See our medical disclaimer.
