TL;DR: The Waist-to-Hip Ratio (WHR) Calculator measures abdominal fat distribution—a key predictor of cardiovascular and metabolic health risk—by dividing your waist circumference by your hip circumference.
Waist-to-Hip ratio (WHR) calculator is an important, non-invasive health tool that instantly reflects the fat distribution and more importantly, the health risk of the stored fat around the midsection. While total weight is just one measure, WHR tells more about a subject with terms of central obesity: excessive fat around the organs, which is largely linked to a chronic condition. Using the calculator below will show you the level of your WHR and the category of your personal health risk based on global standards.
Determine your health risk category using the WHO waist‑to‑hip ratio guidelines
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How to Use the Waist-to-Hip Ratio Calculator
Inputting incorrect measurements is the most common cause of inaccurate results given by the Waist-to-Hip Ratio Calculator. Here, you will find a step-by-step guide to the measurement procedure.
Stepwise Guide to Measuring Waist and Hip Accurately
To arrive at a reliable number, it is crucial to use a flexible tape measure and follow the evidence-based standard procedure:
Preparation: Stand up straight, relax, and breathe normally. Do not place the tape measure on any clothes.
Waist Measurement (Circumference):
With a tape measure, locate the narrowest part of the torso, usually halfway between the bottom of the last rib and the top of the iliac crest.
Wrap the tape measure horizontally around this point.
Measure at the end of a normal exhalation.
Keep the tape snug against the skin without applying excessive pressure.
Hip Measurement (Circumference):
Locate the widest circumference along the buttocks.
Wrap the tape measure horizontally around this maximum circumference.
Ensure that the tape is parallel to the floor.
Input: Select your biological sex and unit (centimeters or inches). Enter your two measurements into the calculator fields and press “Calculate.”
Unit Warning: Please ensure you select the correct unit (cm or in) before entering your values. The calculator currently does not convert values automatically if you change the unit after entering your measurements.
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Understanding Your Waist-to-Hip Ratio (WHR) and Health Risks
The Waist-to-Hip Ratio (WHR) is a simple mathematical representation of where the body prefers to accumulate fat. The result is Nada more than the division of the Waist circumference by that of the hips; in the case of a 30-inch waist and a 40-inch hip, the WHR simply comes to
30 inches/40 inches = 0.75.
This number matters in medicine because it distinguishes between two common body types:
- “Apple” (Android) Shape: The fat lays mostly around the waist (higher WHR). This is associated with visceral fat that lies around internal organs.
- “Pear” (Gynoid) Shape: The fat lays mostly around the hips and thighs (lower WHR). This subcutaneous fat is less risky metabolically.
Waist-to-Hip Ratio Cut-Offs for Men and Women
Since the pattern of fat distribution is naturally different in men and women, interpretation of risk is gender-sensitive. Following categories are based on guidelines from the
World Health Organization (WHO) and are critical for assessing your health profile:
| Health Risk Category | WHR Cut-Offs for Females (WHR ≤ 0.85) | WHR Cut-Offs for Males (WHR ≤ 1.0) |
| Low Health Risk | ≤0.80 | ≤0.95 |
| Moderate Health Risk | 0.81 to 0.85 | 0.96 to 1.0 |
| High Health Risk | >0.85 | >1.0 |
WHR and Cardiovascular Disease Risk
A substantial body of clinical research confirms that WHR is one of the strongest anthropometric (body measurement) predictors of cardiovascular disease (CVD). The dangerous visceral fat signaled by a high WHR releases specific inflammatory compounds and fatty acids that interfere with hormone regulation and increase systemic inflammation.
This list makes a high WHR a strong marker for:
Increased risk of heart attack and stroke.
Higher prevalence of Type 2 Diabetes.
Development of high blood pressure (hypertension).
By tracking your WHR, you are monitoring a modifiable risk factor directly tied to the health of your heart and metabolic system.
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Waist-to-Hip Ratio vs BMI: Which is Better for Health Assessment?
Body Mass Index (BMI). While both are helpful screening tools, they measure fundamentally different aspects of health.
| Metric | What it Measures | Limitation | WHR vs. BMI |
| BMI | Total body weight relative to height (kg/m2). | Does not distinguish between fat mass and muscle mass (e.g., bodybuilders often have a high BMI but low body fat). | Useful for broad population studies, but less precise for individual health. |
| WHR | Distribution of body fat (waist-to-hip ratio). | Does not account for total body fat or height; can be misleading for individuals with very low body fat. | Superior for assessing visceral fat risk as it specifically localizes where the fat is stored. |
For most adults, the WHR offers a more nuanced picture of health risk because it identifies the metabolically dangerous visceral fat. Health professionals often recommend using WHR in addition to BMI for a complete assessment.
Other Key Body Composition Metrics (WHR, BMI, Body Fat %, WHtR)
The WHR is one of several tools used to assess body composition:
Waist-to-Height Ratio (WHtR): Your waist circumference divided by your height. A WHtR greater than suggests an elevated health risk for most adults, regardless of gender.
Body Fat Percentage (BFP): The total mass of fat divided by total body mass. This provides the most complete picture of overall adiposity but requires specialized tools (e.g., calipers, DEXA scan).
Basal Metabolic Rate (BMR): An estimate of the calories your body burns at rest. While not a measure of body fat, BMR is a critical part of weight management.
Ensure your compliance with the latest Army Body Composition Program (ABCP) standards. Use our army body fat calculator, which employs the official, updated 1-site abdominal circumference formula to quickly determine your percent body fat and confirm if you meet the maximum allowable standard for your age and gender
Limitations of the Waist-to-Hip Ratio Calculator
The WHR is a valuable screening tool, but it’s important to understand its limitations and assumptions:
Not Applicable to All: WHR guidelines may not be suitable for children, pregnant women, or people with very high BMIs (), as measurements can be less reliable.
Measurement Error: The WHR is highly sensitive to the correct measurement technique. An error of just one inch in either the waist or hip circumference can significantly alter the result and the risk category.
Body Composition: The ratio doesn’t account for muscle mass. A person with high abdominal muscle definition might have a high waist measurement, slightly overestimating their risk.
This calculator provides an estimate for educational purposes only. It is not a substitute for professional medical advice.
To calculate your own LBM using the Boer, Hume, and James formulas—plus the specialized Katch-McArdle for BMR—access our free, all-in-one Lean Body Mass Calculator.
Frequently Asked Questions (FAQs) About WHR
Yes. Studies consistently show WHR is a superior predictor of heart disease and metabolic syndrome because it specifically measures central obesity—the visceral fat surrounding organs—which is metabolically riskier than total body weight.
For women, a WHR of 0.80 or lower is considered to be in the low health risk category according to the World Health Organization (WHO) guidelines. A ratio above 0.85 is considered high risk.
For men, a WHR of 0.95 or lower is considered to be in the low health risk category according to the WHO. A ratio above 1.0 is associated with a high risk of health complications.
You should calculate your WHR every 3–6 months to monitor changes in your body fat distribution, particularly if you are on a weight management or fitness program. Regular tracking reveals trends.
No. The risk cut-offs and health guidelines used in this calculator are designed for adults. Waist-to-hip ratio interpretation for children and adolescents requires different pediatric standards.
Yes, but minimally compared to fat mass. Very muscular individuals may have a slightly higher WHR due to developed core muscles, but significant risk correlation is still primarily driven by abdominal visceral fat.
Yes. WHR can be lowered through strategies like a healthy diet, regular exercise (especially cardio and resistance training), and reducing caloric intake to decrease overall body fat, including visceral fat.
The ideal body fat distribution (a "pear" shape) is one where the waist circumference is significantly smaller than the hip circumference, resulting in a WHR that falls into the low-risk category.
Not always. Even individuals with a healthy BMI can have a high WHR (known as TOFI, or Thin Outside, Fat Inside) due to a genetic predisposition to store fat centrally.
The first step is to consult a licensed healthcare provider to discuss your overall health profile and potential lifestyle changes to mitigate the associated risks, such as diet and exercise plans.
Reference List
World Health Organization (WHO). Waist-to-Hip Ratio and Health Risk. 2011. (Accessed: 2025-09-27).
Centers for Disease Control and Prevention (CDC). Assessing Your Weight: Waist Circumference. (Accessed: 2025-09-27).
National Institutes of Health (NIH). The role of waist-to-hip ratio in cardiovascular disease. (Accessed: 2025-09-27).
Harvard Health Publishing. Waist-to-hip ratio: What it is and why it matters. Harvard Medical School. 2018.
Mayo Clinic Staff. Abdominal obesity. Mayo Clinic. (Accessed: 2025-09-27).
Pischon, T. et al. (2008). Waist-to-hip ratio and risk of cardiovascular disease in 340 214 middle-aged men and women. The New England Journal of Medicine.
Ashwell, M., Hsieh, S. D. (2005). Waist-to-height ratio is a simple, effective predictor of cardiometabolic risks. The British Journal of Nutrition.
