Waist-to-Hip Ratio Calculator – Assess Health Risk
Waist-to-Hip Ratio
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Health Risk Category
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WHO Risk Categories
| Risk | Male | Female |
|---|---|---|
| Low | < 0.90 | < 0.80 |
| Moderate | 0.90 – 0.99 | 0.80 – 0.84 |
| High | ≥ 1.00 | ≥ 0.85 |
Understanding Waist-to-Hip Ratio
The Waist-to-Hip Ratio (WHR) is a simple measurement that compares the circumference of your waist to your hips. It is widely used by the World Health Organization (WHO) as an indicator of central obesity and associated health risks, including cardiovascular disease, type 2 diabetes, and metabolic syndrome.
To measure correctly, stand relaxed and measure your waist at the narrowest point between the bottom of your rib cage and the top of your hip bone (usually around the navel). Measure your hips at the widest point around the buttocks. Use a flexible tape measure and keep it snug but not compressing the skin.
According to WHO guidelines, a WHR above 0.90 for men or 0.85 for women indicates central (abdominal) obesity and substantially increased risk of metabolic complications. WHR is considered a better predictor of cardiovascular risk than BMI alone because it specifically measures where fat is distributed. Abdominal fat (apple shape) carries more health risk than hip and thigh fat (pear shape).
Frequently Asked Questions
What is a healthy waist-to-hip ratio?
According to the WHO, a healthy WHR is below 0.90 for men and below 0.80 for women. Ratios above these thresholds indicate increasing health risks such as heart disease, stroke, and type 2 diabetes.
How do I measure my waist and hips correctly?
Measure your waist at the narrowest point between the lower rib and the hip bone, typically near the navel. Measure hips at the widest point around the buttocks. Stand relaxed and keep the tape horizontal.
Is WHR better than BMI?
WHR and BMI measure different things. BMI assesses overall weight relative to height but does not indicate where fat is stored. WHR specifically measures central obesity, which is a stronger predictor of cardiovascular disease.
Can exercise change my waist-to-hip ratio?
Yes. Regular aerobic exercise and strength training can reduce abdominal fat and improve your WHR over time. Combined with a balanced diet, most people see measurable improvements within several months.