Waist to Hip Ratio Calculator

Units

Metric active.

Sex (for risk ranges)

Waist cm

Hip cm

Height (optional for WHtR) cm

Waist-to-Hip Ratio (WHR)

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Body Shape

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General guide: lower WHR → “pear”; higher WHR → “apple”.

Waist-to-Height (WHtR)

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Enter height to see WHtR (adult target < 0.5).

How to measure waist & hip correctly

Waist: Narrowest point or just above the navel, after a relaxed exhale.
Hip: Widest point across the buttocks.
Stand tall, keep the tape horizontal, snug but not compressing the skin.
Measure under similar conditions (time of day, hydration) for consistency.

Trust & Safety Note: This calculator is not a medical device. If you have a health condition or are pregnant, seek personalised advice from a qualified professional.

Waist-to-Hip Ratio Calculator (WHR) – Check Health Risk & Body Shape

One-line intro: Instantly calculate your waist-to-hip ratio (WHR) to assess fat distribution, health risk, and body shape — free, mobile-friendly, no sign-up.

What is Waist-to-Hip Ratio (WHR)?

WHR = Waist circumference ÷ Hip circumference.
It indicates fat distribution (central vs gluteofemoral). Higher WHR suggests more abdominal (visceral) fat, which is linked with increased cardiometabolic risk. WHR complements BMI by adding where you carry fat.

Healthy WHR Ranges (Adults)

Use these as guidance, not diagnosis. Ethnicity, age, and individual context matter.

Women

Low risk: < 0.80–0.84
Moderate risk: 0.80–0.84 / 0.85–0.89
High risk: ≥ 0.85–0.90

Men

Low risk: < 0.90–0.94
Moderate risk: 0.90–0.99 / 0.95–0.99
High risk: ≥ 1.00

Tip: Your tool can label results “Low / Moderate / High risk” based on sex-specific thresholds.

How to Measure Waist & Hip (Correct Technique)

Waist: Narrowest point or just above the navel; measure after a relaxed exhale.
Hip: Widest point across the buttocks.
Technique: Stand tall, feet hip-width, tape horizontal and snug (don’t compress skin).
Consistency: Measure at the same time of day, similar hydration/meal status.

WHR vs BMI vs Waist-to-Height Ratio (WHtR)

BMI (kg/m²): Overall weight status, but ignores fat distribution.
WHR (waist ÷ hip): Captures where fat is stored (apple vs pear).
WHtR (waist ÷ height): Simple central-adiposity check (target < 0.5 for most adults).
Best practice: Use BMI + WHR + WHtR for a more complete risk picture.

Why WHR Matters

Central fat is metabolically active and correlates with heart disease, stroke, and type 2 diabetes risk.
WHR is scale-independent (only a tape needed) and sensitive to body shape changes during fat loss.
Great for monitoring trends alongside waist measurement and weight.

Understanding Your Results

WHR value: Lower is generally better for risk reduction.
Body shape guide:
- Higher WHR: “Apple” (more central fat)
- Lower WHR: “Pear” (more gluteofemoral fat)
If above target: Consider gradual fat loss and habits that reduce waistline (see tips below).
If within target: Maintain with active lifestyle and consistent nutrition.

Practical Tips to Improve Your Ratio

Daily movement: 7–10k steps; add light cardio if desired.
Strength training: 2–4 sessions/week to preserve/gain lean mass.
Protein focus: ~1.6–2.2 g/kg body weight/day, spread across meals.
Energy balance: Small, sustainable deficit for fat loss (≈300–500 kcal/day).
Sleep & stress: 7–9 hours sleep; stress management supports appetite and recovery.
Track trends: Re-measure every 1–2 weeks under similar conditions.

FAQs

Q: Is WHR more useful than BMI?
They answer different questions. BMI gauges overall weight status; WHR shows fat distribution, a strong cardiometabolic risk indicator. Using both is best.

Q: What’s a healthy WHR?
Common cut-offs: Women < 0.85, Men < 0.90–0.95 for lower risk. Your calculator labels results by sex-specific ranges.

Q: How often should I measure?
Every 1–2 weeks. Daily readings fluctuate with hydration and meals.

Q: Do I need a scale to use WHR?
No — only a measuring tape (waist and hip). Add height if you also want WHtR.

Q: What’s the difference between WHR and WHtR?
WHR compares waist to hip (body shape). WHtR compares waist to height (central fat relative to stature). Adults often target WHtR < 0.5.