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Waist To Hip Ratio Calculator

Waist-to-Hip Ratio Calculator

Calculate your waist-to-hip ratio to understand your body fat distribution. Learn the difference between apple and pear body shapes and discover your health risk level for 2026.

cm

Measure at the midpoint between your bottom rib and hip bone

cm

Measure at the widest part of your buttocks

Calculator inputs stay on your device (local processing).

Disclaimer: All calculators on this website are provided for informational and illustrative purposes only. The results do not constitute professional advice (including legal, tax, financial, medical, or other advice). Despite careful programming, we assume no liability for the accuracy, completeness, or timeliness of the results. For matters requiring professional advice, we recommend consulting an appropriate specialist (e.g., a tax advisor, lawyer, accountant, or physician).

1

How This Calculator Works

Enter your waist and hip measurements in either centimeters or inches, select your gender, and our calculator will compute your Waist-to-Hip Ratio (WHR). Based on WHO and AHA standards, we'll categorize your risk level as Low, Moderate, or High, helping you understand your body fat distribution and its implications for cardiovascular health.
2

Why WHR is Better than BMI

While Body Mass Index (BMI) is a common screening tool, it fails to distinguish between muscle and fat. The Waist-to-Hip Ratio (WHR) is specifically designed to measure central adiposity. A higher ratio indicates more visceral fat, which is metabolically active and linked to:

Waist-to-Hip Ratio Calculator: Beyond the Scale

When it comes to your health, where you carry your weight matters more than how much you weigh. Our WHR calculator helps you determine if you carry excess fat around your midsection, a condition known as abdominal obesity.

Why WHR is Better than BMI

While Body Mass Index (BMI) is a common screening tool, it fails to distinguish between muscle and fat. The Waist-to-Hip Ratio (WHR) is specifically designed to measure central adiposity. A higher ratio indicates more visceral fat, which is metabolically active and linked to:

Apple vs. Pear Body Shapes

Your body shape is determined by where you store fat, and this has significant health implications:

How to Measure Correctly (Step-by-Step)

Accuracy is everything. Follow these instructions carefully to get reliable results:

Health Risk Categories (WHO & AHA Standards)

The World Health Organization (WHO) and American Heart Association (AHA) have established risk thresholds based on extensive research:
Risk LevelMen (WHR)Women (WHR)Health Implications
Low Risk0.90 or less0.80 or lessNormal fat distribution. Lower risk of cardiovascular disease and metabolic conditions.
Moderate Risk0.91 – 0.990.81 – 0.85Increased central adiposity. Monitor diet and exercise, consider lifestyle changes.
High Risk1.0 or higher0.86 or higherSignificant abdominal obesity. Consult healthcare provider for personalized guidance.

Understanding Visceral Fat

Visceral fat is the dangerous fat that surrounds your internal organs. Unlike subcutaneous fat (under the skin), visceral fat:

WHR and Age: What Changes Over Time

As people age, muscle mass tends to decrease and fat distribution may shift toward the abdomen. This is why monitoring your WHR annually is a great way to track your metabolic health. Even if your weight stays the same, an increasing WHR can signal a shift toward more dangerous fat storage patterns.

Improving Your Waist-to-Hip Ratio

If your WHR indicates moderate or high risk, here are evidence-based strategies to improve it:

Najczęściej zadawane pytania (FAQ)

Q:What is a healthy WHR for a woman?

According to the World Health Organization (WHO), a healthy ratio for women is 0.85 or lower. Ratios above this indicate an 'apple' shape and increased health risks. For women, a WHR of 0.80 or less is considered low risk, 0.81-0.85 is moderate risk, and 0.86 or higher is high risk.

Q:Can I have a normal BMI but a high WHR?

Yes. This is often called 'thin-fat' or 'normal-weight obesity.' You may have a healthy weight but still carry dangerous levels of visceral fat around your organs. This is why WHR is a valuable complement to BMI—it reveals fat distribution patterns that BMI cannot detect.

Q:Does WHR change with age?

Often, yes. As people age, muscle mass tends to decrease and fat distribution may shift toward the abdomen. This is why monitoring your WHR annually is a great way to track your metabolic health. Even if your weight stays the same, an increasing WHR can signal a shift toward more dangerous fat storage patterns.

Q:What's the difference between waist-to-hip ratio and waist-to-height ratio?

Waist-to-Hip Ratio (WHR) compares your waist circumference to your hip circumference, focusing on fat distribution. Waist-to-Height Ratio (WHtR) compares your waist to your height and is another useful metric for assessing central obesity. Both are valuable, but WHR is particularly good at identifying body shape (apple vs. pear) and its associated health risks.

Q:How accurate is the waist-to-hip ratio for predicting health risks?

WHR is a well-validated screening tool used by WHO and AHA. Research shows it's a strong predictor of cardiovascular disease, type 2 diabetes, and metabolic syndrome. However, it's a screening tool—not a diagnostic test. If your WHR indicates high risk, consult with a healthcare provider for comprehensive health assessment.

Q:Should I measure my waist and hips at a specific time of day?

For the most consistent results, measure in the morning, after using the bathroom and before eating or drinking. Your waist size can fluctuate throughout the day due to hydration, food intake, and bloating. Morning measurements provide the most reliable baseline.

Q:Can exercise improve my waist-to-hip ratio?

Yes. Regular aerobic exercise and strength training can reduce visceral fat and improve your WHR. Cardio activities are particularly effective at targeting abdominal fat. Combined with a healthy diet, exercise can help shift your body shape from 'apple' to a healthier distribution pattern.

Disclaimer: All calculators on this website are provided for informational and illustrative purposes only. The results do not constitute professional advice (including legal, tax, financial, medical, or other advice). Despite careful programming, we assume no liability for the accuracy, completeness, or timeliness of the results. For matters requiring professional advice, we recommend consulting an appropriate specialist (e.g., a tax advisor, lawyer, accountant, or physician).

Why WHR Matters in 2026

Health experts in the US increasingly prioritize Waist-to-Hip Ratio (WHR) as it directly correlates with visceral fat—the dangerous fat surrounding internal organs. Unlike BMI, which only looks at weight and height, WHR identifies "apple-shaped" bodies, a high-risk indicator for heart disease, type 2 diabetes, and metabolic syndrome.

Waist-to-Hip Ratio Calculator: Beyond the Scale

When it comes to your health, where you carry your weight matters more than how much you weigh. Our WHR calculator helps you determine if you carry excess fat around your midsection, a condition known as abdominal obesity.

Why WHR is Better than BMI

While Body Mass Index (BMI) is a common screening tool, it fails to distinguish between muscle and fat. The Waist-to-Hip Ratio (WHR) is specifically designed to measure central adiposity. A higher ratio indicates more visceral fat, which is metabolically active and linked to:

  • •Cardiovascular Disease: Higher risk of heart attacks and strokes.
  • •Type 2 Diabetes: Increased insulin resistance.
  • •Hypertension: Chronic high blood pressure.
  • •Metabolic Syndrome: A cluster of conditions that increase heart disease risk.

Apple vs. Pear Body Shapes

Your body shape is determined by where you store fat, and this has significant health implications:

  • •Apple Shape (Android): Most fat is stored around the waist. This is associated with higher health risks, including cardiovascular disease, type 2 diabetes, and metabolic syndrome. Men are more likely to have this shape.
  • •Pear Shape (Gynoid): Fat is stored mainly around the hips and thighs. This distribution is generally considered lower risk for metabolic diseases. Women are more likely to have this shape.

How to Measure Correctly (Step-by-Step)

Accuracy is everything. Follow these instructions carefully to get reliable results:

  • •Waist: Find the midpoint between your bottom rib and the top of your hip bone. Exhale naturally and wrap the tape measure around this point (usually just above the navel). Keep the tape horizontal and snug but don't pull it tight enough to compress the skin.
  • •Hips: Stand with your feet together. Measure the circumference of the widest part of your buttocks. Keep the tape horizontal and parallel to the floor.
  • •Tips: Use the same unit (inches or centimeters) for both measurements. Measure in the morning, after using the bathroom and before eating, for the most consistent results.

Health Risk Categories (WHO & AHA Standards)

The World Health Organization (WHO) and American Heart Association (AHA) have established risk thresholds based on extensive research:

Risk LevelMen (WHR)Women (WHR)Health Implications
Low Risk0.90 or less0.80 or lessNormal fat distribution. Lower risk of cardiovascular disease and metabolic conditions.
Moderate Risk0.91 – 0.990.81 – 0.85Increased central adiposity. Monitor diet and exercise, consider lifestyle changes.
High Risk1.0 or higher0.86 or higherSignificant abdominal obesity. Consult healthcare provider for personalized guidance.

Understanding Visceral Fat

Visceral fat is the dangerous fat that surrounds your internal organs. Unlike subcutaneous fat (under the skin), visceral fat:

  • •Is Metabolically Active: Produces hormones and inflammatory substances that can disrupt normal body functions.
  • •Increases Disease Risk: Directly linked to insulin resistance, high blood pressure, and elevated cholesterol.
  • •Is Hard to Detect: You can't see it or pinch it—it's deep inside your abdomen.
  • •WHR is a Proxy: While WHR doesn't directly measure visceral fat, it's a strong indicator of its presence.

WHR and Age: What Changes Over Time

As people age, muscle mass tends to decrease and fat distribution may shift toward the abdomen. This is why monitoring your WHR annually is a great way to track your metabolic health. Even if your weight stays the same, an increasing WHR can signal a shift toward more dangerous fat storage patterns.

Improving Your Waist-to-Hip Ratio

If your WHR indicates moderate or high risk, here are evidence-based strategies to improve it:

  • •Aerobic Exercise: Cardio activities like running, cycling, and swimming are particularly effective at reducing visceral fat.
  • •Strength Training: Building muscle mass can help improve body composition and metabolic health.
  • •Dietary Changes: Focus on whole foods, reduce refined sugars, and maintain a caloric deficit if weight loss is needed.
  • •Stress Management: Chronic stress can increase cortisol, which promotes abdominal fat storage.
  • •Adequate Sleep: Poor sleep is linked to increased appetite and weight gain, particularly around the midsection.

Related Health Calculators

Waist-to-Hip Ratio is just one piece of the health puzzle. These related tools can help you build a complete health profile:

BMI Calculator →
Calculate Body Mass Index as a complementary screening tool for weight status
Body Fat Calculator →
Estimate your body fat percentage using the US Navy Method and RFM formula
Ideal Weight Calculator →
Determine your ideal weight range based on multiple factors including body composition
TDEE Calculator →
Calculate Total Daily Energy Expenditure for effective weight management

Frequently Asked Questions

What is a healthy WHR for a woman?
According to the World Health Organization (WHO), a healthy ratio for women is 0.85 or lower. Ratios above this indicate an 'apple' shape and increased health risks. For women, a WHR of 0.80 or less is considered low risk, 0.81-0.85 is moderate risk, and 0.86 or higher is high risk.
Can I have a normal BMI but a high WHR?
Yes. This is often called 'thin-fat' or 'normal-weight obesity.' You may have a healthy weight but still carry dangerous levels of visceral fat around your organs. This is why WHR is a valuable complement to BMI—it reveals fat distribution patterns that BMI cannot detect.
Does WHR change with age?
Often, yes. As people age, muscle mass tends to decrease and fat distribution may shift toward the abdomen. This is why monitoring your WHR annually is a great way to track your metabolic health. Even if your weight stays the same, an increasing WHR can signal a shift toward more dangerous fat storage patterns.
What's the difference between waist-to-hip ratio and waist-to-height ratio?
Waist-to-Hip Ratio (WHR) compares your waist circumference to your hip circumference, focusing on fat distribution. Waist-to-Height Ratio (WHtR) compares your waist to your height and is another useful metric for assessing central obesity. Both are valuable, but WHR is particularly good at identifying body shape (apple vs. pear) and its associated health risks.
How accurate is the waist-to-hip ratio for predicting health risks?
WHR is a well-validated screening tool used by WHO and AHA. Research shows it's a strong predictor of cardiovascular disease, type 2 diabetes, and metabolic syndrome. However, it's a screening tool—not a diagnostic test. If your WHR indicates high risk, consult with a healthcare provider for comprehensive health assessment.
Should I measure my waist and hips at a specific time of day?
For the most consistent results, measure in the morning, after using the bathroom and before eating or drinking. Your waist size can fluctuate throughout the day due to hydration, food intake, and bloating. Morning measurements provide the most reliable baseline.
Can exercise improve my waist-to-hip ratio?
Yes. Regular aerobic exercise and strength training can reduce visceral fat and improve your WHR. Cardio activities are particularly effective at targeting abdominal fat. Combined with a healthy diet, exercise can help shift your body shape from 'apple' to a healthier distribution pattern.