Waist-to-Hip Ratio Calculator

What this calculates

Waist-to-hip ratio (WHR) is a fat-distribution metric. People who carry weight around the abdomen (apple shape) have higher cardiovascular and metabolic risk than those who carry it around the hips and thighs (pear shape), independent of total weight or BMI. WHR captures this distribution in one number.

Formula & how it works

WHR = waist circumference ÷ hip circumference. Measure waist at narrowest point (women) or at navel (men); hip at widest point of buttocks. WHO cutoffs: men healthy ≤ 0.90, moderate risk 0.90–0.99, high risk ≥ 1.00. Women healthy ≤ 0.85, moderate risk 0.85–0.89, high risk ≥ 0.90.

Worked example

Woman with 31-inch waist and 39-inch hips. WHR = 31 ÷ 39 = 0.79 — in the healthy range. Man with 38-inch waist and 40-inch hips. WHR = 38 ÷ 40 = 0.95 — moderate risk. Same body weight different WHRs imply different health profiles.

Frequently asked questions

Is WHR better than BMI?

For predicting heart disease risk specifically, WHR is often more useful because it captures fat distribution. For general weight screening, BMI is still standard. Both have limitations — use together.

How do I measure correctly?

Use a flexible tape, no clothing in the way, breathe normally (don't suck in). Waist: narrowest point above hip bones. Hip: widest point around buttocks. Measure 3 times and average.

Can I change my WHR?

Yes. Visceral (abdominal) fat is more responsive to diet and exercise than subcutaneous fat. Cardio plus strength training plus moderate calorie deficit shrinks waist faster than hips for most people, lowering WHR.

What about waist-to-height ratio?

Some research suggests waist-to-height is even better than WHR or BMI. The 'keep waist under half your height' rule (WHtR < 0.5) is a useful self-check.

Disclaimer: Screening tool, not diagnostic. Talk to a doctor about your actual cardiovascular risk profile.

What this calculates

Formula & how it works

Worked example

Frequently asked questions

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