Understanding Waist-to-Hip Ratio
The waist-to-hip ratio (WHR) is a measurement that compares your waist circumference to your hip circumference. It indicates how much fat is stored around your waist compared to your hips and is used to assess health risks related to body fat distribution.
Why WHR Matters
Research has shown that where you carry fat matters as much as how much fat you have. People who carry more weight around their middle (apple-shaped) tend to have higher health risks than those who carry weight around their hips and thighs (pear-shaped).
WHO Guidelines for WHR
Health Risk Classification
| Health Risk |
Men |
Women |
| Low Risk |
0.95 or below |
0.80 or below |
| Moderate Risk |
0.96 - 1.0 |
0.81 - 0.85 |
| High Risk |
Above 1.0 |
Above 0.85 |
Body Shape Types
Apple Shape (Android/Central Obesity)
- Higher WHR (more weight around the middle)
- Associated with increased risk of heart disease
- Higher risk of type 2 diabetes
- More common in men
Pear Shape (Gynoid/Peripheral Distribution)
- Lower WHR (more weight around hips/thighs)
- Generally associated with lower cardiovascular risk
- More common in women
- Fat in this area may be more difficult to lose but is less metabolically active
Health Risks Associated with High WHR
A higher waist-to-hip ratio is associated with increased risk of:
- Cardiovascular disease and heart attacks
- Type 2 diabetes
- High blood pressure
- High cholesterol
- Stroke
- Some types of cancer
- Sleep apnea
- Metabolic syndrome
WHR vs BMI
While BMI (Body Mass Index) measures overall body mass relative to height, WHR specifically addresses fat distribution. Many experts consider WHR a better predictor of health risks because:
- BMI cannot distinguish between muscle and fat
- WHR identifies dangerous visceral (abdominal) fat
- WHR may be more predictive of cardiovascular disease
- Using both measures together provides a more complete picture
How to Improve Your WHR
Diet Changes
- Reduce refined carbohydrates and added sugars
- Increase fiber intake
- Choose lean proteins
- Eat more vegetables and fruits
- Limit alcohol consumption
Exercise
- Combine cardio with strength training
- High-intensity interval training (HIIT)
- Core-strengthening exercises
- Aim for at least 150 minutes of moderate activity weekly
Medical Disclaimer
This calculator provides an estimate based on standard measurements. WHR is one of many health indicators and should be considered alongside other factors such as BMI, blood pressure, cholesterol levels, and family history. Always consult with a healthcare provider for comprehensive health assessment and personalized advice.
