Waist-to-Hip Ratio Calculator
Calculate waist-to-hip ratio and cardiovascular health risk
WHR
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Frequently Asked Questions
What is the waist-to-hip ratio?
WHR = Waist circumference / Hip circumference. It measures body fat distribution — specifically whether fat is concentrated in the abdomen (apple shape) vs. hips/thighs (pear shape). Abdominal fat is more metabolically active and associated with higher health risks than fat stored in the lower body.
What is a healthy WHR?
WHO guidelines. Men: Under 0.90 = low risk; 0.90-0.95 = moderate risk; Over 0.95 = high risk. Women: Under 0.80 = low risk; 0.80-0.85 = moderate risk; Over 0.85 = high risk. These thresholds vary slightly between populations and health organizations.
Is WHR or BMI better for assessing health?
WHR is better at predicting cardiovascular disease risk, diabetes, and metabolic syndrome than BMI. Two people can have the same BMI but very different WHRs — a muscular person and an abdominally obese person might have the same BMI but very different health risks. Waist circumference alone is also a strong predictor.
Why is abdominal fat more dangerous than hip fat?
Visceral fat (around abdominal organs) releases inflammatory chemicals, disrupts blood sugar regulation, and increases blood pressure. It is closely linked to insulin resistance, type 2 diabetes, heart disease, and certain cancers. Subcutaneous fat (under the skin in hips/thighs) is metabolically less harmful and may even have some protective effects.
How do I reduce my waist-to-hip ratio?
Diet: reduce processed foods, sugar, refined carbs. These preferentially increase visceral fat. Exercise: combination of aerobic exercise and strength training is most effective at reducing abdominal fat. Sleep: poor sleep strongly increases visceral fat. Stress reduction: cortisol promotes abdominal fat storage. Alcohol reduction: beer belly is real — alcohol promotes visceral fat.