Waist-to-Hip Ratio Calculator
Calculate your waist-to-hip ratio and assess your cardiovascular health risk.
Find out how your body fat is distributed and check your health risk level using the WHO classification.
WHO Risk Classification
| Risk level | Women (WHR) | Men (WHR) |
|---|---|---|
| Low | 0.80 or lower | 0.90 or lower |
| Moderate | 0.81 – 0.85 | 0.91 – 0.95 |
| High | 0.86 – 0.90 | 0.96 – 1.00 |
| Very High | above 0.90 | above 1.00 |
Source: World Health Organization (2000). Obesity: preventing and managing the global epidemic.
Understanding Waist-to-Hip Ratio
What WHR measures
Waist-to-hip ratio (WHR) is calculated by dividing waist circumference by hip circumference. It measures fat distribution — whether body fat is concentrated around the abdomen (high WHR) or the hips and thighs (low WHR). WHR is used alongside BMI to give a fuller picture of metabolic risk, since two people can share the same BMI yet have very different fat distributions and health risk profiles.
How to take accurate measurements
Waist: Stand upright, breathe out normally, and measure at the narrowest point of your torso — roughly midway between the bottom rib and the top of the hip bone, usually just above the belly button. Keep the tape level and snug without pulling. Hips: With feet together, measure around the widest part of the hips and buttocks, keeping the tape parallel to the floor. Divide waist by hip (in the same unit) to get WHR.
Apple vs pear body shape
Pear-shaped individuals store fat mainly around the hips and thighs (low WHR) — a pattern associated with lower metabolic risk. Apple-shaped individuals concentrate fat around the abdomen (high WHR). The intermediate "avocado" shape sits between the two extremes. These body shapes are not fixed: consistent aerobic exercise and dietary changes can shift fat distribution over months, measurably reducing WHR even without large changes in total weight. To understand your body composition in more detail, try the body fat calculator.
Why abdominal fat carries more risk
Visceral fat — stored around the internal organs inside the abdomen — releases fatty acids and inflammatory compounds directly into the portal circulation, impairing insulin signalling in the liver and contributing to insulin resistance. This is why abdominal fat is specifically linked to type 2 diabetes, cardiovascular disease, high blood pressure, and certain cancers — even in people who are not overweight by BMI. WHR identifies this risk pattern where BMI cannot.
Worked example
Female, waist 73 cm, hips 95 cm: WHR = 73 ÷ 95 = 0.77. WHO classification for women: below 0.80 = Low risk. This result falls in the low-risk pear/gynoid shape category. The high-risk threshold for women is WHR above 0.85; for men it is above 0.90.
What Your Result Means & What to Do
Low risk — how to maintain it
A low-risk WHR (below 0.80 for women, 0.90 for men) indicates favourable fat distribution. To maintain it: regular aerobic exercise (150+ minutes per week) preferentially reduces visceral fat even without significant weight loss; a diet high in fibre, vegetables, and whole grains limits abdominal fat accumulation; and adequate sleep (7–9 hours) prevents cortisol-driven fat storage around the middle. The sleep calculator can help you find ideal bedtimes for consistent 7–9 hour nights.
High risk — practical next steps
A high or very high WHR (above 0.90 for women, 1.00 for men) is associated with substantially elevated cardiovascular and metabolic risk. Bring it up with your GP, who can check blood pressure, blood glucose, and cholesterol — conditions that often cluster with central obesity. Even a 5–10% reduction in body weight produces measurable reductions in visceral fat and associated risk markers. For a broader picture of weight goals, use the healthy weight calculator.
WHR vs BMI and waist circumference
BMI measures total weight relative to height but cannot detect fat location. WHR directly reflects fat distribution and identifies metabolic risk that BMI misses — particularly in people who are "normal weight" by BMI but carry excess abdominal fat. Waist circumference alone (above 88 cm for women, 102 cm for men) is a simpler alternative with similar predictive value. Using BMI alongside WHR is more informative than either measure alone.
Ethnicity and WHR thresholds
The WHO thresholds (0.85 for women, 0.90 for men) were established primarily from Western European populations. Research suggests lower cut-offs may be appropriate for people of South and East Asian, or South American ethnicity, who tend to carry more visceral fat at the same WHR. Some guidelines recommend thresholds of 0.80 (women) and 0.85 (men) for these groups. Discuss your result and ethnicity with a GP for the most relevant interpretation.
Frequently Asked Questions
What is WHR and why does it matter?
Waist-to-hip ratio is your waist circumference divided by your hip circumference. It indicates whether body fat is concentrated around the abdomen (high WHR, higher metabolic risk) or the hips and thighs (low WHR, lower risk). For many people it is a better predictor of cardiovascular and metabolic disease than BMI because it reflects fat distribution rather than total body mass.
What is a good waist-to-hip ratio?
The WHO classifies low risk as a WHR of 0.80 or below for women and 0.90 or below for men. Moderate risk extends to 0.85 (women) and 0.95 (men); high risk to 0.90 (women) and 1.00 (men); and very high risk above those thresholds. The reference table in the calculator above shows the full classification at a glance.
Can WHR be improved?
Yes. Aerobic exercise is particularly effective at reducing visceral (abdominal) fat, even without significant overall weight change — studies consistently show that 12–24 weeks of regular cardiovascular exercise reduces waist circumference and WHR. Reducing refined carbohydrates and added sugar, combined with adequate sleep and protein intake, also limits abdominal fat accumulation over time.
Is WHR more accurate than BMI?
For predicting cardiovascular and metabolic disease risk, WHR generally outperforms BMI — particularly for people who are "normal weight" by BMI but carry excess abdominal fat. However, BMI is simpler (requires only height and weight) and remains widely used as a first-pass screening tool. The two measures complement each other well and are most informative when used together.
Evidence & Methodology
How This Page Is Grounded
Method
Divides waist circumference by hip circumference and compares the result with the sex-specific reference bands explained on the page.
Important limitation: WHR is a screening indicator and measurement technique affects the result; it is not a diagnosis.
Primary Sources
- Waist circumference and waist–hip ratio World Health Organization
Quality Checks
Ratio arithmetic, unit independence and category boundaries are checked.
See how sources are selected and corrections are handled in our Editorial & Calculation Methodology, and which automated checks this page has to pass in How We Test.