Waist-to-Hip Ratio Calculator

The waist-to-hip ratio (WHR) is a simple measure of body fat distribution. Fat stored around the abdomen (apple shape) carries significantly higher cardiovascular disease risk than fat stored around the hips and thighs (pear shape).

The Formula:

WHR = Waist circumference / Hip circumference

(Both measurements in the same unit, cm or inches. The ratio is dimensionless, so it does not matter which you use as long as you are consistent.)

Measurement Technique:

• Waist: at the midpoint between your lowest rib and the top of your hip bone, at the end of a normal breath out. This is the WHO protocol. You will also see “the narrowest point” quoted, which sits higher and gives a flattering ratio, so pick one and stay with it.
• Hips: at the widest point of the buttocks, tape level all the way round

WHO Health Risk Classification:

Worked Example:

Female with waist = 76 cm, hip = 98 cm:

WHR = 76 / 98 = 0.776 → Low risk (pear shape)

Male with waist = 100 cm, hip = 102 cm:

WHR = 100 / 102 = 0.98 → Moderate risk (nearing high risk)

WHR vs. BMI:

WHR is a better predictor of cardiovascular and metabolic disease than BMI because:

• BMI doesn’t distinguish muscle from fat
• WHR specifically measures visceral fat (the dangerous kind surrounding organs)
• Athletes can have high BMI and healthy WHR

Practical Tips:

• WHR above 1.0 (men) or 0.85 (women) is associated with significantly elevated risk of type 2 diabetes, heart disease, and metabolic syndrome
• Waist circumference alone is also useful: above 102 cm (40 in) for men and 88 cm (35 in) for women indicates high risk
• Abdominal fat responds well to aerobic exercise. Even with the scale unmoved, exercise shifts where the fat sits, which is the part that matters here
• WHO’s own single cutoff for “substantially increased risk” is lower than the table above: 0.90 for men and 0.85 for women. The three-band version here is the more common presentation, but if you are near 0.90 as a man, do not read “moderate” as “fine”