How to Calculate Waist-to-Hip Ratio
Waist-to-hip ratio (WHR) is a simple, powerful measure of body fat distribution that predicts cardiovascular and metabolic health risk. Research consistently shows that where you carry fat matters more than how much you carryβabdominal (visceral) fat is particularly dangerous.
How to Measure
- Waist: Measure at the narrowest point of your torso, usually 1 inch above your belly button. Exhale naturally before measuringβdon't suck in.
- Hips: Measure at the widest point across your buttocks.
Use the same units for both measurements.
The Formula
WHR = Waist Circumference / Hip Circumference
Example: Waist = 32 inches, Hips = 40 inches WHR = 32 / 40 = 0.80
Health Risk Categories
| WHR | Men Risk Level | Women Risk Level |
|---|---|---|
| < 0.90 | Low | < 0.80 Low |
| 0.90β0.99 | Moderate | 0.80β0.84 Moderate |
| β₯ 1.00 | High | β₯ 0.85 High |
WHR vs. BMI
BMI doesn't distinguish between muscle and fat, or between where fat is stored. Two people can have the same BMI but very different health risks based on WHR. Studies show WHR predicts heart disease, type 2 diabetes, and stroke risk better than BMI alone.
Apple vs. Pear Body Shapes
- Apple shape (high WHR): Fat concentrated in the abdomen. Higher metabolic and cardiovascular risk.
- Pear shape (low WHR): Fat concentrated in hips and thighs. Generally lower metabolic risk.
Even modest waist reductionβas little as 2 inchesβcan meaningfully reduce cardiovascular risk.
Use our waist-to-hip ratio calculator to assess your risk.