Where exactly do I measure my waist and hips?

Measure your waist at the narrowest point of your torso, typically halfway between the bottom of your ribcage and the top of your hip bones. Stand relaxed and breathe normally. Measure your hips at the widest point, usually around the fullest part of your buttocks. Keep the tape horizontal and snug but not compressed against the skin.

What is a healthy waist-to-hip ratio?

According to the WHO, a healthy WHR is below 0.85 for men and below 0.75 for women. These thresholds represent low cardiovascular risk. Moderate risk begins at 0.85 for men and 0.75 for women. The key concern is abdominal obesity, where excess visceral fat accumulates around internal organs.

Is WHR better than BMI?

WHR and BMI measure different things and are best used together. BMI measures overall weight relative to height but cannot distinguish fat from muscle or identify where fat is stored. WHR specifically measures fat distribution and is a stronger predictor of cardiovascular and metabolic disease risk. Neither is a complete picture on its own.

Can I reduce my waist-to-hip ratio?

Yes. Waist circumference is more responsive to lifestyle changes than hip circumference. Regular aerobic exercise (particularly at moderate intensity), reducing refined carbohydrates and added sugars, improving sleep quality, and managing stress have all been shown to reduce abdominal fat specifically. Hip width is largely structural and less affected by weight loss.

Does WHR change with age?

Yes. With age, fat tends to redistribute towards the abdomen, increasing WHR even without significant weight gain. This is particularly pronounced after menopause in women, when hormonal changes favour abdominal fat accumulation. Monitoring WHR over time is a useful way to track changes in fat distribution independently of overall weight.

Waist-to-Hip Ratio (WHR) Calculator

Calculate your waist-to-hip ratio and cardiovascular risk classification using World Health Organization standards. A stronger predictor of heart disease than BMI.

Waist (cm)

At the narrowest point

Hip (cm)

At the widest point

What is Waist-to-Hip Ratio?

Waist-to-hip ratio (WHR) measures how fat is distributed around your body. It is calculated by dividing your waist circumference by your hip circumference. A higher ratio indicates more fat stored around the abdomen (visceral fat), which is strongly associated with cardiovascular disease, type 2 diabetes, and metabolic syndrome.

The World Health Organization (WHO) classifies WHR health risk as follows: for men, below 0.85 is low risk, 0.85–0.89 is moderate, 0.90–0.94 is high, and 0.95 or above is very high. For women, below 0.75 is low risk, 0.75–0.79 is moderate, 0.80–0.84 is high, and 0.85 or above is very high.

WHR is considered a better predictor of cardiovascular risk than BMI because it specifically identifies abdominal fat distribution. Two people can have the same BMI but very different WHR and risk profiles. It is particularly useful as a complementary measure to BMI.

Frequently Asked Questions

WHR is calculated by dividing your waist circumference by your hip circumference: WHR = waist ÷ hips. For example, a waist of 80 cm and hips of 100 cm gives a WHR of 0.80. Measurements should be taken in centimetres or inches using a flexible tape measure, with the waist measured at the narrowest point and hips at the widest point.

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