Waist-to-Hip Ratio: What Your Measurements Tell You

Where your body stores fat matters just as much as how much fat you carry. Two people with identical body weights and BMIs can have dramatically different health risk profiles depending on whether their fat accumulates around the abdomen or around the hips and thighs. The waist-to-hip ratio (WHR) is a simple measurement that captures this critical distinction, providing insight into visceral fat levels and associated cardiovascular and metabolic risks.

This guide teaches you how to measure your waist-to-hip ratio correctly, what the numbers mean according to World Health Organization guidelines, why fat distribution matters for your health, and practical steps you can take to improve your ratio over time.

What Is Waist-to-Hip Ratio?

Waist-to-hip ratio is a measurement of the circumference of your waist divided by the circumference of your hips. It produces a decimal number that indicates how your body fat is distributed between your midsection and your lower body. A higher number means more fat is concentrated around the waist (abdominal area), while a lower number indicates more fat is stored in the hips and thighs.

Health researchers and clinicians have used WHR for decades because it is a strong predictor of cardiovascular disease, type 2 diabetes, stroke, and overall mortality. Unlike BMI, which treats all weight the same regardless of where it sits on the body, WHR specifically captures the distribution pattern that research has linked most strongly to metabolic health risks.

The WHR Formula

The formula could not be simpler:

Both measurements should use the same unit (inches or centimeters). The result is the same regardless of which unit you choose because both measurements are in the same unit and the units cancel out in the division.

How to Measure Correctly

Accurate measurement technique is essential because even a one-inch error in either measurement can shift your WHR by 0.02 to 0.03, which may move you between risk categories. Follow these steps for reliable, reproducible measurements:

1. Stand upright with your feet together and arms relaxed at your sides. Wear thin, form-fitting clothing or measure directly against the skin.
2. For the waist measurement, locate the midpoint between the bottom of your lowest rib and the top of your hip bone (iliac crest). This is typically at or near the level of your navel. Wrap a flexible, non-stretching tape measure around your waist at this point, keeping it parallel to the floor.
3. Breathe out normally and record the measurement without pulling the tape tight enough to compress the skin. The tape should be snug but not digging in.
4. For the hip measurement, stand with your feet together and wrap the tape measure around the widest part of your buttocks and hips. This is usually at the level of the greater trochanter, the bony prominence on the side of your upper thigh.
5. Take each measurement twice and use the average if the two readings differ.
6. Divide the waist measurement by the hip measurement to calculate your WHR.

Step-by-Step Calculation

Here is a worked example for a woman with a 30-inch waist and 38-inch hips:

1. Record waist circumference: 30 inches
2. Record hip circumference: 38 inches
3. Divide waist by hips: 30 / 38 = 0.79
4. Interpret the result: a WHR of 0.79 falls well below the 0.85 threshold for women, indicating low health risk from abdominal fat distribution

WHR Categories and Health Risk

The World Health Organization published risk classification thresholds for WHR based on extensive epidemiological research linking waist-to-hip ratio to cardiovascular disease and metabolic syndrome incidence.

WHO Risk Classification Table

These thresholds represent points where research shows statistically significant increases in disease risk at a population level. Like all health screening thresholds, they are not absolute cutoffs. A WHR of 0.91 does not suddenly make you unhealthy if you were at 0.89 the month before. What matters is the overall trend and how your WHR combines with other health indicators.

Apple vs Pear Body Shape

The terms apple-shaped and pear-shaped describe two common patterns of fat distribution. People who are apple-shaped carry a greater proportion of their body fat around the waist and abdomen, producing a higher WHR. Those who are pear-shaped store more fat in the hips, thighs, and buttocks, resulting in a lower WHR.

From a health perspective, the apple shape carries greater risk because abdominal fat includes visceral fat, the fat surrounding internal organs. Visceral fat is metabolically active, releasing inflammatory compounds and hormones that contribute to insulin resistance, elevated blood lipids, and chronic low-grade inflammation. These factors collectively increase the risk of type 2 diabetes, cardiovascular disease, and certain cancers.

Pear-shaped fat distribution, while it may carry its own concerns, is generally associated with lower metabolic risk. Subcutaneous fat on the hips and thighs does not produce the same inflammatory response as visceral abdominal fat. Research suggests that hip and thigh fat may even have a modest protective effect against metabolic disease, though this remains an active area of investigation.

Genetics play a significant role in determining your natural fat distribution pattern. Some people are genetically predisposed to store fat centrally, while others deposit it peripherally. While you cannot change your genetic predisposition, you can reduce the total amount of visceral fat through diet, exercise, and lifestyle modifications.

Real-World WHR Examples

Example 1: Active Man Assessing Risk

Carlos is 45 years old, exercises three times per week, and considers himself reasonably fit. He stands 5 feet 10 inches tall and weighs 185 pounds. His BMI of 26.5 places him in the overweight category. Curious about whether his weight poses an actual health risk, he measures his waist at 36 inches and his hips at 39 inches.

His WHR is 36 / 39 = 0.92, which falls in the moderate risk zone for men. Despite being only slightly overweight by BMI standards, his WHR suggests that a meaningful amount of his excess weight is concentrated in his abdomen. His doctor recommends focusing on reducing his waist circumference by 2 inches through increased cardiovascular exercise and dietary adjustments, which would bring his WHR below the 0.90 threshold.

Example 2: Woman Monitoring Metabolic Health

Fatima is 34 years old, 5 feet 5 inches tall, and weighs 140 pounds. Her BMI of 23.3 is squarely in the normal range. She measures her waist at 28 inches and her hips at 37 inches, giving her a WHR of 0.76. This places her firmly in the low-risk category for women.

Fatima's combination of a normal BMI and a low WHR indicates that her body weight is proportional to her height and that her fat distribution pattern does not concentrate excess fat around her organs. She uses the WHR measurement alongside her annual blood work to maintain a comprehensive picture of her metabolic health. Even with good numbers, she knows that maintaining her active lifestyle and balanced diet is what keeps these metrics favorable.

Example 3: Post-Menopause Body Changes

Margaret is 58 years old and went through menopause at 52. She has maintained a stable weight of 155 pounds at 5 feet 6 inches throughout the transition, but she notices her clothing fits differently, with more tightness around the waist and looser fit in the hips. She measures her waist at 34 inches and her hips at 39 inches, producing a WHR of 0.87.

Before menopause, her measurements were 30 inches and 40 inches (WHR 0.75). Despite no change in total body weight, her WHR increased by 0.12, moving her from the low-risk to the high-risk category. This shift reflects the hormonal changes of menopause, particularly declining estrogen, which causes fat to redistribute from the hips and thighs to the abdomen. Margaret's doctor recommends adding two resistance training sessions per week and monitoring her blood pressure and glucose levels more frequently.

WHR vs BMI: Which Is More Useful?

Both metrics have value, but they measure fundamentally different things. BMI assesses whether your total body weight is proportional to your height. WHR assesses where your body fat is distributed. Research increasingly suggests that WHR is a stronger predictor of cardiovascular risk than BMI, but BMI remains the most widely used screening tool due to its simplicity and the vast amount of population-level data built around it.

Comparison Table

The strongest approach is to use both measurements together. A person with a normal BMI but a high WHR (sometimes called normal weight central obesity) may face health risks that BMI alone would miss. Conversely, a person with a high BMI but a low WHR, such as a muscular athlete, may be at lower risk than their BMI suggests. Using both tools provides a more complete health screening than either one in isolation.

Tips for Improving Your Waist-to-Hip Ratio

Improving your WHR primarily means reducing waist circumference, which requires lowering visceral fat. The following evidence-based strategies target abdominal fat specifically.

• Combine aerobic and resistance exercise. Studies show that combining cardiovascular exercise (such as brisk walking, running, or cycling) with resistance training is more effective at reducing visceral fat than either type alone. Aim for at least 150 minutes of moderate aerobic activity plus two strength sessions per week.
• Reduce refined carbohydrates and added sugars. Diets high in refined carbohydrates and sugar are associated with increased visceral fat accumulation. Replacing processed foods with whole grains, vegetables, lean proteins, and healthy fats supports fat loss from the abdominal region.
• Manage stress levels. Chronic stress elevates cortisol, a hormone that promotes visceral fat storage. Practices such as regular exercise, adequate sleep, meditation, and social connection help regulate cortisol levels.
• Prioritize sleep quality. Sleeping fewer than six hours per night is consistently associated with higher waist circumference and WHR in research studies. Aim for seven to nine hours of uninterrupted sleep.
• Limit alcohol consumption. Excessive alcohol intake is strongly linked to abdominal fat accumulation. Moderate consumption, defined as up to one drink per day for women and two for men, appears to have a smaller effect.

Common Mistakes to Avoid

• Measuring inconsistently. Taking your waist measurement at a different spot each time renders comparisons meaningless. Always measure at the midpoint between your lowest rib and the top of your hip bone, and measure at the same time of day.
• Pulling the tape too tight. Compressing the skin with the tape measure artificially reduces the measurement. The tape should be snug against your skin but not indenting it.
• Trying to spot-reduce abdominal fat. Doing hundreds of crunches or sit-ups will not selectively burn belly fat. Fat loss occurs systemically throughout the body. The exercises that reduce abdominal fat most effectively are those that burn the most total calories, primarily cardiovascular exercise combined with strength training.
• Ignoring WHR because your BMI is normal. As demonstrated in the examples above, a normal BMI does not guarantee a healthy fat distribution pattern. Normal weight central obesity is a recognized risk factor that WHR can detect and BMI cannot.
• Expecting rapid changes. Visceral fat responds to lifestyle changes, but the reduction is gradual. Most people see measurable improvements in waist circumference after 8 to 12 weeks of consistent exercise and dietary changes. Patience and consistency matter more than intensity.

Last updated: February 23, 2026