Measure at the narrowest part of your torso, typically just above your belly button. Stand upright, exhale normally, and measure without pulling the tape tight.
📍 How to Measure Hips
Measure at the widest part of your buttocks and hips. Stand with your feet together and measure horizontally around the fullest part. Keep the tape parallel to the floor.
👤 Biological Sex (required — different healthy ranges apply)
cm
Enter waist measurement
cm
Enter hip measurement
cm
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Waist-to-Hip Ratio
Low RiskModerate RiskHigh Risk
WHR
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Risk Level
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Waist-to-Height
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Risk Level
Men WHR
Women WHR
Low Risk
≤ 0.90
≤ 0.80
Moderate Risk
0.91 – 0.99
0.81 – 0.85
High Risk
≥ 1.00
≥ 0.86
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What Is Waist-to-Hip Ratio (WHR)?
The Waist-to-Hip Ratio (WHR) is the ratio of your waist circumference to your hip circumference. It's one of the most important indicators of abdominal obesity and is widely used to assess risk of cardiovascular disease, type 2 diabetes, and metabolic syndrome.
📐 Simple formula: WHR = Waist circumference ÷ Hip circumference
Example: 82 cm waist ÷ 98 cm hips = 0.84 WHR
Why WHR Is Often Better Than BMI Alone
BMI only measures your height-to-weight ratio — it can't tell where your body stores fat. WHR, however, specifically identifies visceral fat (fat stored around abdominal organs), which is metabolically active and far more dangerous to health than subcutaneous fat stored elsewhere.
Research consistently shows that people with "apple-shaped" bodies (more weight around the midsection) have significantly higher risks of heart disease, stroke, and type 2 diabetes compared to "pear-shaped" bodies (more weight in hips and thighs) — even at the same BMI.
WHO Risk Classification for WHR
Sex
Low Risk
Moderate Risk
High Risk
Men
0.90 or below
0.91 – 0.99
1.00 or above
Women
0.80 or below
0.81 – 0.85
0.86 or above
Waist-to-Height Ratio (WHtR) — The Simple Rule
Another powerful screening tool: the Waist-to-Height Ratio. The rule is simple:
⚠️ "Keep your waist less than half your height."
Example: If you are 170 cm tall, aim for a waist under 85 cm. This single rule has been shown to predict cardiovascular risk better than BMI in several large studies, and works for all ethnicities.
Waist Circumference Alone — WHO Thresholds
Metric
Men
Women
Increased risk (WHO)
≥ 94 cm (37")
≥ 80 cm (31.5")
Substantially increased risk
≥ 102 cm (40")
≥ 88 cm (34.5")
Increased risk (Asian)
≥ 90 cm (35.5")
≥ 80 cm (31.5")
How to Reduce Your WHR
Reduce refined carbs and added sugars: These are the biggest drivers of visceral fat accumulation
Increase aerobic exercise: Cardiovascular training (especially higher-intensity intervals) is highly effective at reducing visceral fat
Add resistance training: Building muscle mass increases metabolic rate and helps shift body composition
Prioritize sleep: Poor sleep is a major driver of visceral fat — aim for 7–9 hours nightly
Limit alcohol: Alcohol is particularly associated with visceral fat ("beer belly")
Eat more fiber: Soluble fiber reduces visceral fat accumulation and improves gut health
❓ FAQ
Both measure different things and are best used together. BMI tells you about overall weight relative to height. WHR tells you about fat distribution — specifically how much fat you carry around your midsection. Research suggests WHR is often a better predictor of cardiovascular disease risk and metabolic syndrome than BMI alone, especially for older adults and certain ethnic groups.
Women naturally have wider hips relative to their waist due to physiological differences — especially for reproductive purposes. Therefore, women naturally have a lower WHR than men at similar levels of health and fitness. The WHO thresholds account for this biological difference.
Yes, absolutely. This combination — normal BMI with high WHR — is sometimes called "TOFI" (Thin Outside, Fat Inside) or "normal weight metabolic obesity." These individuals carry significant visceral fat despite appearing lean, and they face similar metabolic risks to people with high BMI. WHR helps identify this hidden risk that BMI would miss.
⚕️ Medical Disclaimer: This calculator is for informational purposes only. WHR is a screening tool, not a diagnosis. Consult a healthcare professional for personalized health assessment.