Free · No sign-up · Instant result
Waist-to-hip ratio calculator: measure abdominal fat distribution
Enter your waist and hip measurements to get your WHR and WHO risk category — a stronger predictor of cardiovascular risk than BMI alone.
Waist-to-hip ratio calculator
Your result
About this tool
What waist-to-hip ratio measures
Waist-to-hip ratio (WHR) is the simplest field measure of abdominal fat distribution — a stronger predictor of cardiovascular and metabolic risk than BMI alone. Central (abdominal) obesity is more harmful than fat stored in the hips and thighs because visceral fat (around the organs) is metabolically active in ways that raise blood pressure, insulin resistance and triglycerides.
The World Health Organization defines WHR thresholds of 0.90 (men) and 0.85 (women) as the upper limits of low risk.
Step by step
How to use the waist-to-hip ratio calculator
- 1
Enter your sex
WHO thresholds differ between men and women.
- 2
Measure your waist at the narrowest point (between ribs and hips)
Measure at the end of a normal exhalation, standing upright with the tape parallel to the floor.
- 3
Measure your hips at the widest point
Usually at the widest part of the buttocks. Keep the tape parallel to the floor.
- 4
Your WHR and risk category appear instantly
The colour-coded gauge shows where your ratio sits across the Low, Moderate and High zones.
Formula
WHR = waist ÷ hip
Both measurements must be in the same unit.
Methodology
WHO risk thresholds
| Risk | Men | Women |
|---|---|---|
| Low | Below 0.90 | Below 0.80 |
| Moderate | 0.90–0.99 | 0.80–0.84 |
| High | 1.00 and above | 0.85 and above |
Worked example
Woman with 76 cm waist and 96 cm hips
76 ÷ 96 = 0.79 — in the Low risk category (below the 0.80 female threshold).
Be aware
Assumptions and limitations
- WHR is a proxy measure — it does not quantify visceral fat directly.
- Accuracy depends entirely on consistent measurement technique.
- Thresholds were derived from studies that may not fully represent all ethnic backgrounds.
- Should be interpreted alongside BMI and waist circumference, not in isolation.
Questions
Frequently asked questions
Is WHR better than BMI?
They measure different things. BMI measures weight relative to height; WHR measures fat distribution. Combining both gives a more complete picture — someone can have a normal BMI but a high WHR and still carry elevated metabolic risk.
How do I measure my waist correctly?
Stand upright with feet together and arms at your sides. Measure at the narrowest point of your torso (usually just above the navel or midway between the bottom rib and iliac crest). Measure after a normal exhale, not sucked in.
Can I improve my WHR?
Yes. Aerobic exercise and a calorie deficit reduce visceral fat faster than subcutaneous fat. Resistance training helps maintain lean mass during fat loss, which prevents WHR from worsening as you lose weight.
Estimates, not medical advice
FitnessCalculator.info provides general health information for educational purposes only and does not replace advice from a qualified doctor or registered dietitian.