Waist-to-Hip Ratio Calculator
Calculate WHR health indicator
Formula
WHR = Waist Circumference / Hip Circumference
Healthy: Men <0.9, Women <0.8
WHR Risk Levels
| Risk | Men | Women |
|---|---|---|
| Low | <0.9 | <0.8 |
| Moderate | 0.9-1.0 | 0.8-0.85 |
| High | >1.0 | >0.85 |
Related
Complete Guide to Waist-to-Hip Ratio Calculator
Waist-to-Hip Ratio (WHR) measures where you store fat. It's a simple but powerful indicator of health risks - often more useful than weight or BMI alone for predicting heart disease and diabetes risk.
Apple vs Pear Shape
Apple shape (high WHR): Fat stored around the waist (abdominal/visceral fat). Higher risk for heart disease, diabetes, and metabolic syndrome.
Pear shape (low WHR): Fat stored around hips and thighs (subcutaneous fat). Lower health risk, though excess weight anywhere can cause problems.
Why Belly Fat Is Dangerous
Visceral fat (around organs) releases inflammatory compounds and affects hormone function. It's metabolically active in harmful ways that hip/thigh fat is not. This is why two people at the same weight can have very different health risks.
How to Measure
- Waist: At the narrowest point (usually above belly button)
- Hips: At the widest point of your buttocks
- Measure while standing, relaxed (don't suck in)
Frequently Asked Questions
For men, below 0.9 is healthy. For women, below 0.8. Higher ratios indicate more abdominal fat, which carries greater health risks regardless of total body weight.
WHR measures fat distribution, which BMI doesn't. Two people with the same BMI can have very different health risks based on where they store fat. Belly fat is more dangerous than hip fat.
You can't spot-reduce belly fat, but overall fat loss plus core strengthening helps. Reduce calories, increase cardio and strength training, manage stress (cortisol promotes belly fat), and get adequate sleep.
Genetics, hormones (especially cortisol), diet high in refined carbs and sugar, lack of exercise, poor sleep, and aging all contribute to abdominal fat accumulation and higher WHR.
WHR works well for most adults but may be less relevant for very muscular individuals or those with unusual body proportions. It's one tool among many for assessing health.
Yes. Body recomposition (losing fat while gaining muscle) can improve WHR. Strength training, especially core work, can shift fat distribution even at stable weight.
High WHR is associated with increased risk of heart disease, type 2 diabetes, stroke, high blood pressure, and certain cancers. It's a stronger predictor than BMI for cardiovascular risk.