Waist To Hip Ratio Calculator
A waist-to-hip ratio (WHR) calculator can help you understand your risk for heart disease, type 2 diabetes and other potential health issues. It can also help with tracking your weight loss progress.
Waist-hip ratio (WHR)--
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You might have heard of body measurements such as BMI, waist-to-hip ratio, body fat mass, and body shape. You might wonder, is there a measurement that could indicate your health status? The simple answer is that the waist-to-hip ratio is one way to determine how extra weight or fat is putting your health at risk. Waist-to-Hip Ratio (WHR) is the ratio of your waist circumference and hip circumference. It is a valuable tool for assessing health risks associated with body fat distribution. The waist-to-hip ratio can determine how much fat is stored in your midsection, such as the waist, abdomen, and buttocks.
WHR is a better indicator of certain health outcomes compared to BMI alone. Body mass index is the ratio of your weight and height, but it does not reflect the fat distribution in the body.
This blog provides a comprehensive guide on how to accurately calculate your WHR, understand the healthy ranges for both men and women, interpret your results in the context of potential health risks, and explore strategies for improving your WHR.
What is the waist-to-hip ratio (WHR)?
Waist-to-hip ratio, or WHR, is the ratio of the circumference of your waist to the circumference of your hips. You can get a waist-to-hip ratio by dividing the waist circumference by the hip circumference.
WHR provides insights into fat distribution in the body and is a better indicator of health risks associated with fat deposition in certain areas, such as the abdomen and hips.
You might have heard about body shapes. A pear-shaped body has a higher waist-to-hip ratio as compared to an apple-shaped body. In a pear-shaped body, your shoulders are narrower, and you have broader hips. Fat deposits in the abdomen, hips, and thighs. Apple-type bodies have broader shoulders and narrower hips. This body type has a greater risk of cardiovascular disease and diabetes, while the pear body type has a higher risk of osteoporosis, cellulite, and varicose veins.
WHR is a better health indicator than just weight or BMI (body mass index) because it reflects fat distribution that the body weight and BMI do not. A scientific study published in 2021 demonstrates that the waist-to-hip ratio is a better indicator to assess health outcomes in patients whose body composition has changed.
The World Health Organization (WHO) also recommends the waist-to-hip ratio to assess health risks associated with fat deposition. According to WHO, the normal ranges of WHR are:
- For men: 0.90 or less
- For women: 0.85 or less
The WHO states that high WHR is linked to an increased risk of metabolic problems. The following are cut-off values of WHR and the risk associated with them:
| Indicator | Cut-off Points (Men) | Cut-off Points (Women) | Risk of Metabolic Complications |
|---|---|---|---|
| Waist Circumference | > 94 cm | > 80 cm | Increased |
| Waist Circumference | > 102 cm | > 88 cm | Substantially Increased |
| Waist-Hip Ratio | ≥ 0.90 | ≥ 0.85 | Substantially Increased |
Why WHR matters: Risks associated with high ratios
Even if you have a healthy BMI, you can still have higher abdominal fat and associated health risks. The following health risks are linked to a higher WHR.
Cardiovascular disease
Scientific studies show a stronger correlation between high WHR and increased risk of heart disease, heart attack, and stroke. A 2018 study reflects that waist-to-hip ratio (WHR) is a more accurate tool for predicting the risk of major cardiovascular events (MACE) such as coronary heart disease, arrhythmias, stroke, and death. Patients with higher WHR had at least one major cardiovascular event during a follow-up of 5.7 years.
Type 2 diabetes
Excess abdominal fat can lead to insulin resistance and increase the risk of developing type 2 diabetes.
A 2024 study shows that there was a higher prevalence of abnormal waist-to-hip ratios in diabetic patients. High WHR was linked to age over 50, higher body mass index, and female gender.
Another meta-analysis demonstrates that increases in WHR by 0.1 units were linked to a 63% increased risk of developing type 2 diabetes.
Metabolic syndrome
High WHR is often a key component of assessing metabolic syndrome. A 2023 study revealed that there was a strong relationship between higher WHR and metabolic syndrome. The waist-to-hip ratio greater than 0.89 in adolescents was associated with a higher risk of metabolic syndrome due to obesity.
Another study shows that the urea-to-creatinine ratio and the waist-to-hip ratio can be novel markers of metabolic syndrome in type 2 diabetes patients.
Certain cancers
Scientific studies show that there is a potential link between higher WHR and increased risk of certain types of cancer.
A study demonstrates that there is a higher risk of breast cancer and mortality associated with breast cancer in postmenopausal women who have high WHR.
Another study reflects that higher WHR can also contribute to colorectal cancer (CRC).
Obstructive sleep apnea
Emerging research suggests a link between higher WHR and the severity of sleep apnea, particularly in men.
A 2014 research study showed that patients with obstructive sleep apnea had a higher waist-to-hip ratio. According to this study, WHR can be a better correlate of OSA in both sexes than body mass index and neck circumference.
Fertility issues
High WHR in women has been linked to lower pregnancy rates due to increased risk of certain health conditions, such as PCOS. Females with PCOS have insulin resistance, higher fat deposition in the abdomen or lower belly, and a tendency to gain weight. These body changes lead to hormonal imbalance and disrupts ovulation, leading to irregular periods and infertility.
In a 2024 study, females with a WHR of 0.85 or greater showed a greater risk of infertility than those with a WHR lower than 0.85. It was observed that an increase in WHR, even by 0.1 unit, significantly increased the risk of secondary infertility.
However, a moderate WHR might be associated with better fertility in men.
Increased mortality risk
Studies have shown that WHR can be a stronger predictor of all-cause mortality, even independent of BMI.
A study published in the Annals of Internal Medicine shows that WHR is associated with a higher risk of mortality in patients with central obesity, even if they have a normal BMI. In this study, women with central obesity and normal weight had a higher risk of mortality than women with similar BMI but without central obesity.
Why WHR matters more than BMI?
According to the World Health Organization (WHO) analysis, the waist-to-hip ratio matters more than BMI because:
- WHR reflects abdominal fat distribution or visceral adiposity, which is more strongly linked to metabolic complications and other chronic diseases such as type 2 diabetes and cardiovascular disease.
- In comparison, the BMI measures general obesity but does not distinguish between muscle and fat, nor does it indicate fat distribution. It does not predict the risk associated with abdominal adiposity.
- Studies show abdominal obesity (measured by WHR or waist circumference) is a stronger independent risk factor than BMI for cardiovascular diseases and mortality, especially in men. WHR appears to be a stronger predictor than BMI for these risks in women too.
- Waist circumference and WHR have been consistently associated with higher risks of myocardial infarction, stroke, type 2 diabetes, and premature death, while BMI associations are often attenuated when adjusted for WHR.
- WHR provides additional or complementary information to BMI to predict health risks.
- Practical considerations sometimes favor waist circumference or WHR over BMI because measuring waist and hip circumferences can be easier and more indicative of health risk than relying on BMI alone.
- WHR is a more sensitive indicator of disease risk across diverse populations compared to BMI. Different ethnic groups may have the same BMI calculation but different WHR.
How to accurately measure your waist and hips
The following are detailed instructions on how to correctly measure your waist and hips for an accurate WHR calculation:
- Use the same unit of measurement (inches or centimeters) for both the waist and hips.
- Do not measure over loose clothes, jackets, or body shapers.
- Stand in the correct posture to get accurate measurements.
- Measure in the morning on an empty stomach for consistency.
Waist measurement:
- Stand straight and exhale normally.
- Locate the narrowest part of your waist, usually just above your belly button and below your rib cage. If there isn’t a natural indentation, measure midway between your lowest rib and the top of your hip bone (or iliac crest).
- Ensure the tape measure is snug but not digging into your skin and is parallel to the floor.
- Measure at the end of a normal breath.
Hip measurement
- Stand straight with your feet hip-width apart.
- Locate the widest part of your hips and buttocks. This is usually a few inches below your waist. Wrap the measuring tape around your hips.
- Ensure the tape measure is snug but not too tight and is parallel to the floor.
- Take the measurement.
How to calculate your WHR
You can use reliable waist-to-hip ratio calculators online, such as the NiceRx WHR calculator, to accurately measure your WHR. You will just need to insert measurements of your waist circumference and hip circumference. It will automatically calculate and show your WHR.
If you want to calculate WHR manually, you can use this formula:
WHR = Waist Circumference / Hip Circumference
For example, your waist circumference is 69 cm, and the circumference is 90 cm.
Let’s insert the values into the formula:
- WHR = 69 cm / 90 cm
- WHR = 0.76
Your waist-to-hip ratio is 0.76, which is normal.
WHR chart: What your numbers mean
According to WHO, the WHR ranges indicate health risks as follows:
| Waist-to-Hip Ratio (WHR) | Men | Women | Risk Level Description |
|---|---|---|---|
| Healthy (Low Risk) | < 0.90 | < 0.80 | Normal fat distribution, associated with low metabolic risk. |
| Moderate Risk | 0.90 – 0.99 | 0.80 – 0.89 | Increased abdominal fat, moderate risk of metabolic diseases. |
| High Risk | ≥ 1.00 | ≥ 0.90 | Substantially increased risk of cardiovascular and metabolic complications. |
Understanding WHR categories and associated health risks
As mentioned above, WHR values are categorized according to their health risks. Let’s get into their details:
Low health risk
If the WHR values are 0.80 or less for women and 0.95 or less for men, there is a lower risk of developing metabolic issues and cardiovascular diseases.
Moderate health risk
If the WHR ranges between 0.81 and 0.85 for women and 0.96 and 1.0 for men, you have a moderate risk of developing health problems.
High health risk
When the WHR is greater than 0.85 for females and greater than 1.0 for males, you have a higher risk of cardiovascular diseases and metabolic problems such as diabetes.
It is important to note that these are general guidelines, and some sources (such as WHO) might have slightly different cutoffs for defining abdominal obesity. The cut-off values according to WHO are >0.85 for women and >0.90 for men.
The lower the WHR you have, the better it is. Even if you are in the “low risk” category, you should try to reduce it further to stay healthy.
Generalized and abdominal or visceral obesity are both closely linked to an increased risk of mortality. If you have a higher BMI or WHR, you are more prone to developing cardiovascular disease. High WHR is usually associated with diabetes, high cholesterol levels, heart disease, hypertension, stroke, and increased risk of cardiovascular death. We can say that WHR has a linear association with mortality due to cardiovascular events.
WHR, waist circumference, and hip circumference values vary for different ethnic groups and populations. For example, South Asians have higher waist circumference and waist-to-hip ratio even at lower BMI due to high body fat. However, current guidelines often use the provided cutoffs for the US population.
In the same WHO analysis, the following WHR cut-off values are mentioned for different ethnic groups:
| Ethnic Group | Waist Circumference (Men, cm) | Waist Circumference (Women, cm) | Waist-Hip Ratio (Men) | Waist-Hip Ratio (Women) | Notes |
|---|---|---|---|---|---|
| European / Caucasian | 94 | 80 | 0.9 | 0.85 | Standard reference population |
| Asian | 85 | 80 | 0.9 | 0.8 | Lower WC and WHR cut-offs due to higher body fat at lower BMI |
| Middle Eastern or American Aferican | 94 | 80 | 0.9 | 0.85 | WC and WHR cut-offs close to European values |
| South American | 88–90 | 83–84 | 0.85–0.95 | 0.80–1.18 | WC cut-offs lower than Europeans; WHR similar |
| Hispanic | 90 | 85 | 0.90–0.91 | 0.84–0.86 | WC cut-offs lower than Europeans; WHR close to European values |
Other important measurements and considerations
Waist circumference alone
The waist circumference is also an important independent indicator of health risk that reflects the risk for cardiovascular diseases such as high cholesterol, coronary heart disease, hypertension, and metabolic diseases. It measures the body fat around your abdomen. The National Heart, Lung, and Blood Institute states that you are at high risk of developing cardiovascular diseases if:
- The waist size is greater than 35 inches for women
- The waist size is greater than 40 inches for men.
The International Diabetes Federation (IDF) criteria measure central obesity with the help of waist circumference to assess metabolic syndrome. The following are cut-off values of waist circumference for different ethnic groups and gender:
| Ethnic Group / Country | Waist Circumference (Male) | Waist Circumference (Female) | Notes |
|---|---|---|---|
| Europids | ≥ 94 cm | ≥ 80 cm | USA uses ATP III values: 102 cm (male), 88 cm (female) for clinical purposes. |
| South Asians | ≥ 90 cm | ≥ 80 cm | Based on a Chinese, Malay, and Asian-Indian population. |
| Chinese | ≥ 90 cm | ≥ 80 cm | |
| Japanese | ≥ 85 cm | ≥ 90 cm | |
| South and Central Americans | Use South Asian recommendations | Use South Asian recommendations | Until more specific data are available. |
| Sub-Saharan Africans | Use European data | Use European data | Until more specific data are available. |
| Eastern Mediterranean and Middle East (Arab populations) | Use European data | Use European data | Until more specific data are available. |
Waist-to-height ratio (WHtR)
Waist-to-height ratio (WHtR) is another useful tool that measures fat distribution in the body. WHtR is obtained by dividing the waist circumference by height. Generally, your waist circumference should be less than half of your height. Waist-to-height ratio also reflects health risks, such as the risk of cardiovascular events and metabolic problems.
Waist-to-height ratio and health risks are categorized as:
| WHtR Range | Risk Level | Description |
|---|---|---|
| WHtR < 0.5 | No Increased Risk | Individuals with low risk of metabolic complications and related health issues. |
| WHtR ≥ 0.5 and < 0.6 | Increased Risk | Individuals with moderate risk of developing health complications such as type 2 diabetes and cardiovascular disease. |
| WHtR ≥ 0.6 | Very High Risk | Individuals at high risk of metabolic complications, requiring urgent attention for intervention and health monitoring. |
BMI (body mass index)
BMI is the commonly used tool to assess health risks. Although it estimates the amount of body fat, it does not assess fat distribution in the body. You can calculate it by dividing your weight (in kilograms) by your height (in meters square). Generally, the BMI classifies weight types as follows:
| Weight Type | BMI Range (kg/m²) |
|---|---|
| Underweight | Less than 18.5 |
| Optimum Range | 18.5 to 24.9 |
| Overweight | 25 to 29.9 |
| Class I Obesity | 30 to 34.9 |
| Class II Obesity | 35 to 39.9 |
| Class III Obesity | More than 40 |
Waist-to-hip ratio or WHR is a more accurate tool for assessing body fat distribution than BMI, as it provides additional valuable information, especially for individuals with high muscle mass or those within the “healthy” BMI range but with excess abdominal fat.
Body fat percentage
Body fat percentage is the ratio of your fat to over body weight. Body fat percentage is a direct measure of adipose tissue in the body. It also predicts the risks associated with high-fat mass.
Strategies for improving your WHR and reducing abdominal fat
The following strategies can help reduce abdominal fat and improve WHR:
Balanced diet
Add a protein-rich diet such as white poultry, peas, legumes, lentils, fish, and Greek yogurt to your diet.
Take whole and unprocessed foods such as whole grains and unrefined carbohydrates.
Take more dietary fibers present in fruits and green leafy vegetables to reduce waist to hip ratio. Dietary fibers improve digestion and have very low fat.
Limit the consumption of processed foods, sugary drinks, and excessive saturated and unhealthy fats, as they are rich in sugars and fats that increase fat deposition in the abdominal area.
Regular exercise
Get regular exercise. Incorporate both cardiovascular exercise and strength training into your routine. It will help burn extra calories and build muscle mass instead of fat mass, which can help improve metabolism and reduce the waist-to-hip ratio.
Stress management
Stress is linked to increased fat deposition in the abdominal area. Stress releases a hormone, known as cortisol. Chronic stress leads to high levels of cortisol that contribute to central obesity (especially in Cushing’s disease).
Practice stress management techniques such as yoga, meditation, adequate sleep, and cognitive behavioral therapy (in severe cases).
Sufficient sleep
Inadequate sleep disrupts glucose metabolism and neuroendocrine functions. It decreases insulin sensitivity, increases cortisol levels, and enhances appetite, which leads to fat deposition in the midsection.
Sleep for at least 8-9 hours daily for optimal hormone regulation and weight management.
Limit alcohol consumption
Research studies show that chronic alcohol consumption contributes to high body mass index, waist-to-hip ratio, and waist circumference. In these studies, alcohol drinkers had higher BMI, waist circumference and WHR compared to non-drinkers.
If you consume excessive alcohol, it might be the reason you have a high waist-to-hip ratio. Limit alcohol consumption to reduce body fat and the waist-to-hip ratio.
Weight loss medications
If your BMI is 30 or higher, or you have a BMI of 27 or more along with one weight-related health condition, weight loss medications may be suitable for you to achieve and maintain a healthy weight. These may include semaglutide, tirzepatide, liraglutide, and retatrutide (once approved). Consult a licensed healthcare provider to discuss your weight loss goals and get a prescription for the most suitable weight loss medication.
Quit smoking
Smoking decreases insulin sensitivity and enhances insulin resistance. Insulin resistance affects fat deposition in the body and contributes to central obesity and a higher WHR.
Quit smoking to manage body weight and limit fat deposition in the abdomen or waist area and hips.
WHR FAQs
Is WHR different for different ethnicities?
Yes, WHR is different for different ethnicities because waist circumferences and body composition vary among ethnic groups.
Can I have a healthy WHR but still be overweight?
Yes, it is possible to have a healthy WHR but still be overweight. The waist-to-hip ratio takes account of body fat in the waist and hips only. If you have higher fat deposition in other body areas such as the bust, shoulders, upper body, and peripheries, or you have a higher BMI, you can be overweight despite a normal WHR.
How often should I measure my WHR?
You should measure your WHR once a month. If you observe any significant changes in your body weight or your clothes fit, it means you have lost or gained weight. It is better to measure your WHR again in such cases.
What is the perfect waist-to-hip ratio?
According to the World Health Organization (WHO), the waist-to-hip ratio should be less than 0.90 for men and less than 0.85 for women.
When to consult with a healthcare provider
If you have a higher WHR and an increased risk of developing cardiovascular and metabolic diseases, it is better to consult a healthcare professional to seek medical advice for weight management. You can discuss your concerns about weight or body fat distribution with your doctor.
They will assess your WHR, BMI, and overall health risk, and provide personalized advice about appropriate lifestyle modifications or recommend further testing to rule out various diseases if needed. They may also refer you to a registered dietitian or nutritionist to get expert advice about dietary modifications.
Moreover, if you have practised all lifestyle modifications and are still unable to reduce weight and WHR, you should consult a doctor. They may prescribe you weight loss medications if you fulfil eligibility criteria.
Conclusion
Waist-to-hip ratio, or WHR, is the ratio of your waist circumference and hip circumference. It is a simple yet powerful tool for understanding and managing health risks associated with body fat distribution.
You can calculate your WHR manually or by using the NiceRx WHR calculator. It will help you assess health risks associated with higher WHR and make informed lifestyle choices, such as weight management and dietary modifications.
Remember, WHR is just one piece of the puzzle. It should be considered alongside other health indicators for a comprehensive assessment of well-being. If you have any concerns about your waist-to-hip ratio or BMI, consult an authorized healthcare provider for personalized guidance.