Waist-to-Hip Ratio Calculator

Calculate your waist-to-hip ratio, assess health risks, and get personalized recommendations

Metric (cm)
Imperial (inches)
cm
cm

Health Assessment

0.85
Moderate Health Risk
0.85
0.7
0.8
0.85
0.9
1.0
Body Shape
Apple Shape
Heart Disease Risk
Increased
Diabetes Risk
Moderate
Metabolic Risk
Moderate

Health Assessment Details

Apple Shape
Central obesity pattern
What Your Ratio Means
Your waist-to-hip ratio indicates moderate health risk. Individuals with an apple-shaped body tend to store fat around the abdomen, which is associated with higher risks for certain health conditions.
Health Implications
Increased risk of heart disease, type 2 diabetes, and high blood pressure compared to those with lower waist-to-hip ratios.
Recommendations
Focus on reducing abdominal fat through a balanced diet and regular exercise. Consider consulting with a healthcare provider for personalized advice.

Health Risk Factors

Low Risk (WHR < 0.80 for women, < 0.95 for men)
Pear-shaped body with fat stored in hips and thighs. Lower risk for obesity-related diseases.
Moderate Risk (WHR 0.80-0.85 for women, 0.95-1.0 for men)
Intermediate body shape with some abdominal fat. Moderate increased risk for metabolic conditions.
High Risk (WHR > 0.85 for women, > 1.0 for men)
Apple-shaped body with significant abdominal fat. Substantially increased risk for heart disease, diabetes, and other conditions.

Body Shape Comparison

Health Improvement Tips

Nutrition
Focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Reduce intake of processed foods and sugars.
Exercise
Incorporate both cardio and strength training. Aim for at least 150 minutes of moderate exercise per week.
Lifestyle
Get adequate sleep, manage stress, and avoid smoking and excessive alcohol consumption.
Medical
Regular health check-ups and consultations with healthcare providers for personalized advice.

Waist-to-Hip Ratio Information

The Waist-to-Hip Ratio (WHR) is a simple measurement that can help assess health risks associated with body fat distribution. It's calculated by dividing your waist circumference by your hip circumference.

Why Waist-to-Hip Ratio Matters

Research shows that where your body stores fat matters more than total body fat when it comes to health risks. Abdominal fat (apple shape) is more dangerous than fat stored in the hips and thighs (pear shape) because it's metabolically active and releases fatty acids and inflammatory markers directly into the bloodstream.

Waist-to-Hip Ratio Guidelines

Health risks increase above these thresholds:

  • For Men: WHR > 0.95 indicates increased health risk
  • For Women: WHR > 0.85 indicates increased health risk

Waist-to-Hip Ratio Categories

Category Men Women Health Risk
Low Risk < 0.95 < 0.80 Low
Moderate Risk 0.96 - 1.0 0.81 - 0.85 Moderate
High Risk > 1.0 > 0.85 High

How to Measure Correctly

For accurate measurements:

  • Waist: Measure at the narrowest point between your ribs and hips, or if not apparent, at the navel level
  • Hips: Measure around the widest part of your buttocks
  • Ensure the tape is snug but not compressing the skin
  • Measure while standing upright and breathing normally
  • Take measurements at the same time of day for consistency

Health Conditions Associated with High WHR

  • Cardiovascular disease
  • Type 2 diabetes
  • High blood pressure
  • Certain cancers
  • Metabolic syndrome
  • Stroke
  • Sleep apnea

Benefits of Maintaining a Healthy WHR

  • Reduced risk of chronic diseases
  • Better metabolic health
  • Improved mobility and physical function
  • Enhanced self-esteem and body image
  • Longer life expectancy

Limitations of Waist-to-Hip Ratio

While WHR is a useful screening tool, it has limitations:

  • Doesn't account for muscle mass versus fat mass
  • May not be accurate for individuals with certain body types
  • Doesn't differentiate between subcutaneous and visceral fat
  • Should be used alongside other measurements like BMI and waist circumference

Always consult with healthcare professionals for comprehensive health assessments and personalized advice.