Waist-to-hip ratio (WHR) is an important measurement of how your body distributes fat and can be a significant indicator of your overall health. This simple calculation can help determine if you have a healthy body shape and assess potential health risks related to weight distribution.
Calculate Your Waist-to-Hip Ratio
Enter your measurements below in centimeters (cm) to calculate your waist-to-hip ratio.
Understanding Your Waist-to-Hip Ratio
Health Risk Categories for Women
| WHR Value | Health Risk | Body Shape |
|---|---|---|
| 0.80 or below | Low Risk | Pear Shape |
| 0.81 to 0.84 | Moderate Risk | Transitional |
| 0.85 or above | High Risk | Apple Shape |
Health Risk Categories for Men
| WHR Value | Health Risk | Body Shape |
|---|---|---|
| 0.90 or below | Low Risk | Pear Shape |
| 0.91 to 0.99 | Moderate Risk | Transitional |
| 1.0 or above | High Risk | Apple Shape |
Why Waist-to-Hip Ratio Matters
Your waist-to-hip ratio is more than just a measurement of body shape; it can also indicate potential health risks:
Apple Shape (Higher WHR)
- Fat concentrated around the abdomen
- Associated with visceral fat (fat around organs)
- Higher risk for:
- Heart disease
- Type 2 diabetes
- High blood pressure
- Stroke
- Certain cancers
Pear Shape (Lower WHR)
- Fat concentrated around hips and thighs
- Associated with subcutaneous fat (under the skin)
- Generally linked to:
- Lower cardiovascular risk
- Better hormonal health
- Reduced inflammation
How to Measure Correctly
For accurate results, follow these measurement guidelines:
Waist Measurement
- Stand up straight with feet together
- Locate your waist at the narrowest part of your torso, typically just above your belly button
- Wrap a measuring tape around your waist at this point
- Ensure the tape is horizontal all the way around
- Measure after a normal exhale (don't suck in your stomach)
- Record the measurement in centimeters
Note: For women, waist circumference should ideally not exceed 88 cm (35 inches). For men, it should not exceed 102 cm (40 inches).
Hip Measurement
- Stand with feet together
- Locate the widest part of your hips/buttocks
- Wrap a measuring tape around this point
- Ensure the tape is horizontal all the way around
- The tape should be snug but not tight
- Record the measurement in centimeters
Health Implications and Recommendations
If Your WHR Is Higher Than Recommended:
- Focus on overall weight management through a balanced diet and regular exercise
- Target abdominal fat with cardiovascular exercise and core-strengthening activities
- Reduce processed foods and sugars that contribute to abdominal fat accumulation
- Increase fiber intake to improve digestive health and reduce bloating
- Stay hydrated and reduce sodium intake to minimize water retention
- Manage stress levels as stress hormones can contribute to abdominal fat storage
- Get adequate sleep (7-9 hours) as poor sleep is linked to weight gain around the midsection
Important: WHR is just one measure of health risk. For a complete health assessment, consult with a healthcare professional who can consider additional factors such as blood pressure, cholesterol levels, and family history.