Waist to Hip Ratio Calculator
Calculate waist-to-hip ratio (WHR) for body fat distribution and health risk assessment. WHO standards.
WHR Ratio
What is Waist-to-Hip Ratio?
Waist-to-Hip Ratio (WHR) measures fat distribution in your body — not total fat. People who carry weight in the abdomen (apple shape) have higher health risk than those who carry it in hips/thighs (pear shape). WHO uses WHR as predictor for: heart disease, type 2 diabetes, metabolic syndrome, hypertension. Better than BMI alone for cardiovascular risk assessment.
How to use
- Measure waist — Narrowest point above belly button, below ribs
- Measure hips — Widest part of hips/buttocks
- Choose sex — Risk thresholds differ
- View ratio + risk — WHO classification
Formula
WHR = Waist Circumference / Hip Circumference
Same unit (cm or inches). Result is unitless ratio.
Healthy: male < 0.90, female < 0.85
Tips
- Measure standing upright, exhaling, without compressing
- Use flexible tape measure (not rigid ruler)
- Wear minimal clothing for accuracy
- Same time of day (morning ideal) for consistent tracking
- WHR > 1.0 men, > 0.95 women: serious health risk — consult doctor
FAQs
WHR vs BMI?
BMI: total body fat (height-weight). WHR: WHERE fat is stored. Both useful. WHR better predictor of cardiovascular risk.
Can I improve WHR?
Yes — lose abdominal fat through diet (caloric deficit) and exercise (cardio + core training). Spot reduction is myth; overall fat loss reduces waist.
WHR for muscle vs fat?
Tape measure can't distinguish. Bodybuilders with V-shape may have low WHR. Combine with body fat % for full picture.
What if my WHR is high?
Consult doctor for blood pressure, cholesterol, blood sugar tests. Lifestyle changes: lose 5-10% body weight, increase fiber, reduce sugar/processed foods, exercise daily.