Waist-to-Hip Ratio Calculator

Assess your body fat distribution

Waist Circumference:

Hip Circumference: inches

Gender:

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How to Measure

Waist: Measure at the narrowest point, usually just above the belly button. Keep the tape horizontal and snug but not tight.

Hip: Measure at the widest part of your buttocks/hips. Stand with feet together.

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.