What is waist-to-hip ratio (WHR)?

Waist-to-hip ratio is your waist circumference divided by your hip circumference. It measures body fat distribution — specifically how much of your fat sits around the midsection versus the hips and thighs.

Abdominal fat is metabolically active and closely linked to heart disease, type 2 diabetes, and stroke risk. A high WHR signals excess visceral fat — the dangerous kind — even if your overall BMI looks normal.

What are the WHO risk thresholds?

The World Health Organization defines abdominal obesity as a WHR of 0.90 or higher for men and 0.85 or higher for women. Above those cutoffs, cardiovascular and metabolic risk rises notably.

How do I measure my waist and hips correctly?

Measure your waist at its narrowest point — usually just above the navel — with the tape snug but not compressing the skin. Measure hips at their widest point, around the buttocks. Stand relaxed, don't suck in, and exhale normally before reading.

WHR vs waist-to-height ratio — which is better?

Both are better than BMI for predicting cardiovascular risk, but they measure slightly different things. WHR captures fat distribution (apple vs pear shape). Waist-to-height captures absolute central obesity. Many clinicians check both.

Does WHR change with age?

WHR tends to increase with age as body fat redistributes toward the midsection, particularly after menopause in women. The risk thresholds don't change with age — a WHR over 0.85 (women) or 0.90 (men) carries the same elevated risk regardless of your age.

Waist to Hip Ratio Calculator

Check how your body fat is distributed and your cardiovascular risk using WHO-defined thresholds.

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What Your WHR Tells You

WHR reveals how your body stores fat. Two people can have identical weight and BMI but very different health profiles depending on where that fat lives. Fat around the organs — visceral fat — is metabolically dangerous in a way that subcutaneous fat is not.

WHR Risk Thresholds (WHO)

GenderLow RiskModerateHigh Risk

Men< 0.900.90 – 0.99≥ 1.00

Women< 0.800.80 – 0.94≥ 0.95

How to Measure Correctly

Waist: wrap a flexible tape around the narrowest part of your midsection, usually just above the belly button
Hips: measure the widest point around the buttocks
Stand relaxed; don't suck in; exhale normally
Keep the tape horizontal and snug but not compressing skin
Measure three times and average for consistency

What to Do if Your WHR Is Elevated

The fastest way to improve WHR is losing visceral fat through a modest calorie deficit plus resistance training. Abdominal fat responds well to these interventions — often faster than stubborn peripheral fat. Start with your TDEE and work from there.

Medical Disclaimer

WHR is a screening tool, not a diagnosis. If your ratio is elevated or you have other cardiovascular risk factors, speak with your healthcare provider about a full assessment.

Waist to Hip Ratio Calculator

What Your WHR Tells You

WHR Risk Thresholds (WHO)

How to Measure Correctly

What to Do if Your WHR Is Elevated

Medical Disclaimer

Frequently Asked Questions

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Track Your Waist-to-Hip Ratio Over Time