Waist to Hip Ratio Calculator
Assess your body shape and potential health risks with this simple measurement.
Your Measurements
Your Health Risk
Waist-to-Hip Ratio
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This is an estimate for informational purposes and is not a substitute for professional medical advice.
About the Waist-to-Hip Ratio Calculator
The Waist-to-Hip Ratio (WHR) is a simple but effective measurement used to assess body fat distribution. A higher ratio indicates more fat stored around the abdomen (an "apple" body shape), which is a significant predictor of potential health risks like heart disease and type 2 diabetes. This tool helps you calculate your WHR and understand what it means for your health.
Formula Explained
The calculation is a straightforward division of your two measurements:
For the formula to be accurate, both measurements must be in the same unit (e.g., both in inches or both in centimeters). Our calculator handles the unit consistency for you.
How to Improve Your Waist-to-Hip Ratio
Improving your WHR involves reducing abdominal fat and building lean muscle. Here are some effective strategies:
Focus on a Balanced Diet
Prioritize whole foods like fruits, vegetables, lean proteins, and healthy fats. Reduce your intake of processed foods, sugary drinks, and refined carbohydrates.
Incorporate Cardio Exercise
Regular cardiovascular activity like brisk walking, running, cycling, or swimming is excellent for burning overall body fat, including visceral fat around the waist.
Build Muscle with Strength Training
Lifting weights or doing bodyweight exercises helps build lean muscle mass, which boosts your metabolism and helps improve your body composition.
Manage Stress Levels
High stress can lead to increased levels of cortisol, a hormone that promotes abdominal fat storage. Practice stress-reducing activities like yoga or meditation.
Frequently Asked Questions
What is a healthy waist-to-hip ratio? →
According to the World Health Organization (WHO), a healthy waist-to-hip ratio is below 0.90 for men and below 0.85 for women. Ratios above 1.0 for men and 0.90 for women are associated with a substantially increased risk for various health problems.
How do you measure your waist and hips correctly? →
To measure your waist, wrap a tape measure around the narrowest part of your torso, usually just above your belly button. For your hips, measure around the widest part of your buttocks. Ensure the tape measure is level and snug, but not compressing the skin.
Is waist-to-hip ratio more important than BMI? →
Both metrics are useful. Body Mass Index (BMI) is a general indicator of weight status, but it doesn't distinguish between fat and muscle. Waist-to-hip ratio (WHR) is a better indicator of visceral fat (fat around your organs), which is a strong predictor of cardiovascular disease and type 2 diabetes. Many health professionals consider WHR a more valuable health risk assessment tool than BMI alone.
What does a high waist-to-hip ratio mean? →
A high waist-to-hip ratio indicates that you are carrying more weight around your abdomen, a condition known as central obesity or having an 'apple' body shape. This is associated with a higher risk of developing serious health conditions, including heart disease, type 2 diabetes, and high blood pressure.
Can I have a healthy BMI but an unhealthy WHR? →
Yes, this is possible and is sometimes referred to as 'normal weight obesity.' A person can have a weight that is normal for their height (a healthy BMI) but still carry a disproportionate amount of fat around their abdomen. This still puts them at an increased risk for health issues, which is why WHR is such an important complementary measurement.