Waist to Hip Ratio Calculator — Free Online Tool

How to Use the Waist-to-Hip Ratio Calculator

1. Select your preferred unit system: Click the toggle at the top to switch between Metric (centimeters) and Imperial (inches). The calculator adjusts all input fields and displays results in your chosen system.
2. Select your biological sex: The WHO has established different risk thresholds for men and women because fat distribution patterns differ between sexes. Choose Male or Female to ensure your results are interpreted against the correct thresholds.
3. Enter your waist circumference: Using a flexible tape measure, measure around your bare abdomen at the narrowest point, typically at or slightly above your navel. Stand upright, breathe normally, and keep the tape snug but not tight. Enter the measurement in centimeters or inches depending on your selected unit system.
4. Enter your hip circumference: Stand with feet together and measure around the widest part of your buttocks. Keep the tape level all the way around. Enter this measurement in the hip circumference field.
5. Review your results: The calculator instantly displays your waist-to-hip ratio to two decimal places, your WHO risk category (Low Risk, Moderate Risk, or High Risk), and a reference panel showing the thresholds for both men and women. A color-coded indicator helps you quickly identify your risk level.

Results update in real time as you modify any input. You can switch between unit systems at any time without losing your entered values. The default measurements provide a starting reference point.

Waist-to-Hip Ratio Formula and Calculation

Variables Explained

• Waist Circumference: Measured at the narrowest point of the torso, typically at or just above the navel. This measurement primarily reflects visceral (abdominal) fat, which surrounds internal organs and is more metabolically active than subcutaneous fat. Accurate measurement requires standing upright with relaxed abdominal muscles.
• Hip Circumference: Measured at the widest point of the buttocks. This measurement reflects gluteal and lower body fat distribution. Fat stored in the hip and thigh region (sometimes called gynoid fat) is generally considered less harmful than abdominal fat and may even have some protective health effects.
• WHR Value: The resulting ratio is a dimensionless number typically ranging from 0.60 to 1.10. A lower ratio indicates more fat is stored in the hip region relative to the waist, while a higher ratio indicates more abdominal fat storage.

Step-by-Step Calculation Example

Suppose a man measures a waist circumference of 92 cm and a hip circumference of 104 cm:

1. Record waist circumference: 92 cm
2. Record hip circumference: 104 cm
3. Divide waist by hip: 92 / 104 = 0.88
4. Compare to WHO male thresholds: 0.88 is below 0.90
5. Result: Low Risk — this ratio falls within the healthy range for men

If the same man had a waist measurement of 96 cm, the ratio would be 96 / 104 = 0.92, placing him in the Moderate Risk category (0.90 to 0.99 for men).

Practical Examples

Example 1: Maria's Annual Checkup

Maria is a 38-year-old office worker who wants to assess her cardiovascular risk. She measures a waist of 74 cm and hips of 98 cm:

• WHR: 74 / 98 = 0.76
• WHO Female Threshold: Low Risk (below 0.80)
• Health Risk: Normal

Maria's ratio of 0.76 indicates a favorable fat distribution pattern with relatively more fat stored in the hip region. Her doctor notes this is a positive indicator alongside her normal BMI of 23.1.

Example 2: David Tracking Fitness Progress

David is a 45-year-old who has been following a structured exercise program for three months. His initial measurements were waist 102 cm and hips 98 cm (WHR 1.04, High Risk). After three months:

• New waist: 94 cm (reduced by 8 cm)
• New hips: 99 cm (slight increase from muscle)
• New WHR: 94 / 99 = 0.95
• Category: Moderate Risk (previously High Risk)

David has moved from High Risk to Moderate Risk in three months. His healthcare provider encourages him to continue, noting that even his current reduction in abdominal fat likely provides meaningful cardiovascular benefits. His target is a WHR below 0.90.

Example 3: Linda's Post-Menopause Monitoring

Linda is 56 years old and noticed changes in her body shape since menopause. She uses Imperial measurements: waist 34 inches, hips 40 inches:

• WHR: 34 / 40 = 0.85
• WHO Female Threshold: High Risk (0.85 or above)
• Health Risk: Substantially Increased

Linda's ratio of 0.85 places her at the boundary of the high-risk category for women. Her doctor explains that hormonal changes during menopause often lead to increased abdominal fat storage. They discuss a combined approach of regular cardiovascular exercise and Mediterranean-style eating to help reduce visceral fat. Linda plans to use the calorie calculator to establish appropriate daily calorie targets.

Example 4: Raj Comparing Multiple Metrics

Raj is 32 years old with a BMI of 24.8 (normal range). His waist measures 91 cm and hips 96 cm:

• WHR: 91 / 96 = 0.95
• WHO Male Threshold: Moderate Risk
• Waist circumference alone: 91 cm (below 102 cm male threshold)

This illustrates an important case: Raj's BMI is normal and his waist circumference alone is below the risk threshold, yet his WHR reveals moderate risk due to proportionally more abdominal fat. Without the ratio measurement, this risk factor might go undetected. His doctor recommends additional screening including fasting glucose and lipid panel to assess metabolic health more completely.

WHR Classification Reference Table

Tips and Complete Guide to Waist-to-Hip Ratio

Understanding Visceral Fat and Its Impact

Waist-to-hip ratio is valuable primarily because it reflects visceral fat — the fat stored deep within the abdominal cavity surrounding vital organs. Unlike subcutaneous fat (the fat you can pinch), visceral fat is metabolically active and releases inflammatory compounds, free fatty acids, and hormones that can disrupt normal metabolic function. Research from the Harvard T.H. Chan School of Public Health has shown that visceral fat contributes to insulin resistance, chronic inflammation, and dyslipidemia, all of which increase cardiovascular disease risk.

WHR vs. Other Body Composition Metrics

Each body composition metric provides different information. BMI evaluates total weight relative to height but cannot distinguish between fat and muscle or determine where fat is located. Waist circumference alone measures abdominal size but does not account for overall body frame. Body fat percentage tells you the proportion of fat tissue but requires specialized equipment. WHR uniquely captures the pattern of fat distribution by comparing central to peripheral fat storage. For the most comprehensive assessment, use WHR alongside BMI and waist circumference. Our BMI calculator and body fat calculator complement this tool.

Strategies for Improving Your WHR

If your WHR is above the recommended threshold, evidence-based strategies can help. Moderate-intensity aerobic exercise (brisk walking, cycling, swimming) for at least 150 minutes per week is the most studied intervention for reducing visceral fat. High-intensity interval training (HIIT) has shown particular promise in targeting abdominal fat. Dietary changes that emphasize whole grains, fruits, vegetables, lean proteins, and healthy fats while limiting refined carbohydrates, added sugars, and trans fats can also help. Reducing alcohol intake is important, as excess alcohol consumption is strongly linked to abdominal fat accumulation. Stress management through practices like meditation or yoga may help, as chronic stress elevates cortisol, which promotes visceral fat storage.

Special Considerations

WHR should be interpreted cautiously in certain populations. Pregnant women should not use WHR during pregnancy. People who have recently lost significant weight may have temporarily altered fat distribution patterns. Those with certain medical conditions affecting fluid retention or abdominal distension should discuss interpretation with their healthcare provider. Ethnic variations in body fat distribution mean that optimal thresholds may differ across populations, though the WHO guidelines are used as a general reference globally.

Common Mistakes to Avoid

• Measuring over clothing: Always measure directly on bare skin for accuracy. Clothing, especially thick garments or belts, can add 1 to 3 centimeters to your measurement, significantly altering your ratio.
• Sucking in your stomach: Breathe normally while measuring your waist. Holding your breath or tensing your abdominal muscles gives an artificially low waist measurement and a misleadingly favorable ratio.
• Using an inconsistent measurement point: Always measure at the same anatomical landmarks. The waist measurement should be at the narrowest point (typically at or above the navel), and the hip measurement at the widest point of the buttocks. Moving even 2 centimeters up or down can change the result.
• Relying on WHR alone for health assessment: WHR is one piece of a larger health picture. A favorable ratio does not guarantee good health, and an unfavorable ratio does not mean you are unhealthy. Always consider WHR alongside blood pressure, blood glucose, cholesterol, family history, and lifestyle factors.
• Comparing to opposite-sex thresholds: Men and women have fundamentally different fat distribution patterns due to hormonal differences. Always compare your ratio to the thresholds for your biological sex.

Frequently Asked Questions