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Waist-to-Hip Ratio Calculator

Where you carry fat matters as much as how much you carry. Waist-to-hip ratio (WHR) is a simple tape-measure check that flags whether more fat is stored around your middle — the riskier pattern.

How to measure

Measure your waist at the narrowest point (or at the navel), and your hips at the widest point of your buttocks. Use the same units for both — the ratio is just waist ÷ hip.

WHO risk categories

RiskWomenMen
Low0.80 or less0.95 or less
Moderate0.81–0.850.96–1.0
High0.86 or more1.0 or more

Why "apple" vs "pear" matters

Fat around the abdomen (an "apple" shape) sits near vital organs and is linked to higher risk of heart disease and type 2 diabetes than fat on the hips and thighs (a "pear" shape). WHR captures this better than weight or BMI alone.

Limitations

These risk bands come from World Health Organization guidance and reflect population-level associations, not an individual diagnosis. WHR also doesn't distinguish visceral fat (around the organs, the riskier kind) from subcutaneous fat directly under the skin.

Frequently asked questions

What is a healthy waist-to-hip ratio?

Roughly 0.80 or below for women and 0.95 or below for men is considered low risk by the WHO.

Is WHR better than BMI?

For heart and metabolic risk it can be more informative, because it reflects where fat is stored. Used together they give a fuller picture.

How do I improve my WHR?

Reduce overall body fat through a modest calorie deficit and exercise — spot-reducing the waist alone is not possible, but losing fat shrinks it.

Can waist-to-hip ratio change without losing weight?

Yes — building glute and hip muscle, or losing fat specifically from the midsection over time as part of overall fat loss, can shift the ratio even if the scale barely moves.

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