📐 Waist to Hip Ratio Calculator
Waist-to-hip ratio (WHR) measures where your body stores fat — and location matters. Belly fat around the organs is far more strongly linked to heart disease and diabetes than fat on the hips and thighs, which is why WHR predicts risk better than BMI alone for many people.
Measure your waist at the narrowest point and hips at the widest, enter both, and get your ratio with the WHO risk category.
How to use this calculator
Measure waist and hips in centimetres with a tape measure, enter both numbers, select gender, and read your ratio and risk level.
- Measure your waist at the narrowest point (cm).
- Measure your hips at the widest point (cm).
- Select your gender and read the ratio plus risk category.
What Is a Healthy Waist to Hip Ratio?
The World Health Organization sets healthy cutoffs at 0.90 or below for men and 0.85 or below for women. A 80 cm waist on 100 cm hips gives 0.80 — comfortably healthy. Ratios above 0.95 for men or 0.90 for women signal substantially higher cardiovascular risk even when BMI looks normal. The good news: WHR responds well to the basics — regular cardio, less sugar and alcohol, and strength training all shrink the waist faster than the hips.
Frequently asked questions
What is a good waist to hip ratio?
0.90 or below for men, 0.85 or below for women per WHO guidelines. Lower is generally better for heart health.
Is WHR better than BMI?
For heart-disease risk, often yes — WHR captures dangerous belly fat that BMI misses. Muscular people especially get more useful readings from WHR than BMI.
How do I measure my waist correctly?
Wrap a tape around the narrowest part of your torso, usually just above the navel. Breathe out normally, do not suck in, and keep the tape level.
Can I reduce my waist to hip ratio?
Yes — cardio exercise, cutting sugary drinks and alcohol, and building muscle all reduce waist size. Hip size changes less, so the ratio improves.
What WHR is considered high risk?
Above 0.95 for men and above 0.90 for women is classed as high risk for cardiovascular disease and type 2 diabetes.