Waist to Hip Ratio Calculator
Calculate your waist-to-hip ratio (WHR) and assess your cardiovascular and metabolic disease risk based on WHO guidelines.
Your Measurements
Waist-to-Hip Ratio
0.89
Low Risk
Low
< 0.90
Moderate
0.90–0.99
High
≥ 1.00
How It Works
Waist-to-hip ratio measures how fat is distributed in your body. Apple-shaped bodies (more fat around the waist) carry higher cardiovascular and metabolic risk than pear-shaped bodies (more fat around hips and thighs). WHO uses WHR as a clinical indicator for heart disease, diabetes, and metabolic syndrome risk.
WHR Formula
WHR = Waist circumference (cm) ÷ Hip circumference (cm). Risk: Men Low <0.90, Moderate 0.90–0.99, High ≥1.0. Women Low <0.80, Moderate 0.80–0.84, High ≥0.85.
WHO Risk Classification
- Low Risk
- Men <0.90 / Women <0.80 — healthy fat distribution
- Moderate Risk
- Men 0.90–0.99 / Women 0.80–0.84 — increased cardiovascular risk
- High Risk
- Men ≥1.00 / Women ≥0.85 — significantly elevated risk of heart disease and diabetes
- Where to measure
- Waist at narrowest point (above navel); hip at widest point of buttocks
Frequently Asked Questions
Why is belly fat more dangerous than hip fat?
Visceral fat (around the abdomen and internal organs) is metabolically active and releases inflammatory chemicals. This increases insulin resistance, raises LDL cholesterol, and drives cardiovascular disease. Subcutaneous fat on hips and thighs is less harmful.
Where do I measure my waist and hips?
Waist: measure at the narrowest point, usually halfway between the lowest rib and the top of the hip bone. Hip: measure at the widest point of your buttocks. Keep the tape horizontal, stand relaxed, and don't hold your breath.
Is WHR better than BMI for health risk?
WHR is better at predicting cardiovascular risk because it captures fat distribution, not just total body weight. Someone can have a normal BMI but a high WHR (thin on limbs, fat around the middle) — this is called 'normal-weight obesity' and carries significant risk.
What can I do to reduce my WHR?
Reduce overall body fat through a calorie deficit and regular exercise. Spot reduction of belly fat is a myth — but cardio and strength training reduce visceral fat preferentially. High-protein, low-refined-carb diets are especially effective for abdominal fat loss.