Waist-to-Hip Ratio Calculator

Waist-to-hip ratio (WHR) is your waist circumference divided by your hip circumference. It's a simple, low-cost way to estimate body fat distribution — specifically, how much fat is stored around your abdomen versus your hips and thighs. A higher ratio (apple shape) means more abdominal fat, which is linked to higher risk of cardiovascular disease, type 2 diabetes, and metabolic syndrome.

Per WHO guidelines: for **men**, a WHR ≤ 0.90 is considered low risk, > 0.90 is elevated risk. For **women**, ≤ 0.85 is low risk, > 0.85 is elevated risk. These are population-level thresholds; your individual risk depends on other factors too (age, ethnicity, blood pressure, lipids, family history). WHR is one piece of the puzzle.

They measure different things. BMI tells you about overall weight relative to height; WHR tells you about fat *distribution*. Two people with the same BMI can have very different WHRs and very different health profiles. A person with a 'healthy' BMI but a high WHR (central obesity despite normal weight) can still have elevated metabolic risk. WHR and BMI together give a better picture than either alone.

No — WHR is a ratio, so the units cancel out as long as you use the same unit for both waist and hip. Measure waist exactly at the narrowest point (or at navel level if there's no clear narrowest point) and hip at the widest point of the buttocks. Use a flexible tape measure, keep it level, and don't pull it tight — just snug against the skin.

Somewhat less — very lean, muscular people can have a low WHR for reasons unrelated to health risk. WHR is most informative for the general population. Athletes with very developed glutes may have an artificially low ratio even if waist is normal. The same caveat applies to people with very low body fat overall.

An elevated WHR suggests excess abdominal fat, which responds well to a combination of: (1) a modest calorie deficit, (2) regular aerobic exercise (150+ min/week), (3) resistance training to preserve lean mass, and (4) reducing ultra-processed foods and added sugar. WHR tends to improve within weeks on a consistent plan. If you're concerned, bring the number to a doctor — it's a clinical indicator, not a diagnosis.