Lifestyle
Food & Nutrition
FitnessCheck your waist to hip ratio and what it means for your health.
This tool is for general information only and is not medical advice. Talk to a healthcare professional about results that concern you.
What Waist to Hip Ratio Tells You
Waist to hip ratio (WHR) is one of the simplest health checks that exists: divide your waist measurement by your hip measurement. It captures something BMI misses completely, which is where your body stores fat. Fat around the middle sits close to your organs (visceral fat) and is more strongly linked to heart disease and type 2 diabetes than fat carried on the hips and thighs.
Several large studies have found WHR predicts cardiovascular risk as well as or better than BMI. The World Health Organization sets the risk cutoffs at 0.85 for women and 0.90 for men.
How to Measure
- Waist: at the midpoint between your lowest rib and the top of your hip bone, usually just above the navel. Breathe out normally, keep the tape snug but not compressing.
- Hips: around the widest part of your hips and seat, tape parallel to the floor.
WHO Risk Categories
| Risk level | Women | Men |
|---|---|---|
| Low | below 0.80 | below 0.90 |
| Moderate | 0.80 to 0.84 | 0.90 to 0.99 |
| High | 0.85 and above | 1.00 and above |
A high ratio is not a diagnosis; it is a flag worth acting on early. The good news is that visceral fat responds faster to exercise and diet changes than fat anywhere else on the body. Pair this number with your BMI and body fat percentage for the full picture.
Frequently Asked Questions
What is a good waist to hip ratio?
Below 0.80 for women and below 0.90 for men is the low risk zone by WHO standards. Ratios above 0.85 (women) or 1.0 (men) are associated with meaningfully higher metabolic risk.
Is WHR better than BMI?
They measure different things. BMI measures overall size, WHR measures fat placement. Someone with a normal BMI and a high WHR can carry hidden risk, which is exactly the case BMI misses. Using both takes 60 seconds.
How can I reduce my waist to hip ratio?
You cannot spot-reduce, but overall fat loss shrinks the waist first for most people. A modest calorie deficit, regular cardio and strength training, better sleep, and less alcohol all preferentially reduce visceral fat.
Why do women and men have different cutoffs?
Hormones give women a naturally lower ratio, with more fat stored at the hips and thighs. After menopause, storage often shifts toward the waist, which is why WHR is worth rechecking yearly in midlife.
Sources
- Waist circumference and waist-hip ratio: report of a WHO expert consultation · WHO
- Heart-Healthy Living – Understand Your Risk for Heart Disease | NHLBI, NIH · NIH (National Heart, Lung, and Blood Institute)
- Obesity: MedlinePlus · MedlinePlus
- Secondary Causes of Obesity and Comprehensive Diagnostic Evaluation – StatPearls – NCBI Bookshelf · NIH / NCBI Bookshelf (StatPearls)
This calculator is for general information only and is not a substitute for professional medical advice.