Calculate your waist-to-hip ratio (WHR) using the World Health Organization method and see your body fat distribution and cardiometabolic risk category.
Waist-to-hip ratio (WHR) is your waist circumference divided by your hip circumference. It shows whether body fat is stored mostly around the abdomen ("apple" shape) or around the hips and thighs ("pear" shape). The World Health Organization uses WHR, alongside BMI and waist circumference, as a simple screening indicator of cardiometabolic risk — because abdominal fat is more strongly linked to heart disease and type 2 diabetes than fat carried elsewhere on the body.
| Property | Value |
|---|
WHR is one of the simplest body composition measurements you can take at home — no scales or clinical equipment required, just a tape measure.
| Risk Category | Men (WHR) | Women (WHR) |
|---|---|---|
| Low risk | Below 0.90 | Below 0.80 |
| Moderate risk | 0.90 – 0.99 | 0.80 – 0.85 |
| High risk | 1.00 or above | Above 0.85 |
A WHR in the high-risk band indicates abdominal obesity — fat concentrated around the trunk and internal organs — which is associated with a greater likelihood of insulin resistance, high blood pressure, and cardiovascular disease compared with the same amount of fat carried on the hips and thighs.
| Measure | What It Captures | Limitation |
|---|---|---|
| WHR | Where fat is distributed (abdomen vs hips) | Doesn't measure overall body fat or muscle |
| BMI | Weight relative to height | Can't tell fat from muscle or where fat sits |
| Waist circumference alone | Absolute abdominal fat | Doesn't account for body frame size |
None of these measures is a diagnosis on its own. WHO recommends using WHR alongside BMI and waist circumference for a fuller picture, since a person can have a "normal" BMI while still carrying a high-risk pattern of abdominal fat, and vice versa.
Waist-to-hip ratio measures how your body fat is distributed rather than how much of it you carry overall. Two people with the same weight and BMI can have very different WHR values depending on whether their fat sits mainly around the abdomen (an "apple" or android pattern) or mainly around the hips and thighs (a "pear" or gynoid pattern). Because abdominal fat surrounds internal organs and is metabolically more active, a higher WHR is linked to greater cardiometabolic risk even when total body weight is unchanged.
| Category | Men | Women |
|---|---|---|
| Low risk | <0.90 | <0.80 |
| Moderate risk | 0.90–0.99 | 0.80–0.85 |
| High risk | ≥1.00 | >0.85 |
These bands come from World Health Organization guidance on waist-to-hip ratio as a screening tool for abdominal obesity and cardiometabolic risk. They are population-level reference ranges, not clinical cut-offs for any single individual, and should be interpreted alongside BMI, waist circumference and other risk factors such as blood pressure and family history.
Fat stored around the abdomen behaves differently from fat stored on the hips and thighs. Visceral fat — the fat packed around the liver, pancreas and other organs — is more strongly associated with insulin resistance, type 2 diabetes, high blood pressure and cardiovascular disease. WHR is a simple proxy for how much of your fat is stored in this higher-risk pattern, which is why WHO includes it alongside BMI and waist circumference when assessing metabolic health risk at a population level.
Research reviewed by WHO suggests that some Asian population groups may face elevated cardiometabolic risk at somewhat lower waist-to-hip ratio values than the general thresholds above — often cited as around 0.90 for men and 0.80 for women. This reflects differences in body composition and fat distribution patterns observed across populations, and is a factual aside rather than a separate scoring system built into this calculator. Ethnicity-specific risk should be discussed with a healthcare professional rather than inferred from a single ratio.
What is a healthy waist-to-hip ratio?
Using WHO reference bands, a healthy (low-risk) waist-to-hip ratio is below 0.90 for men and below 0.80 for women. Ratios of 0.90–0.99 (men) or 0.80–0.85 (women) fall into a moderate-risk range, while 1.00 or above (men) or above 0.85 (women) is considered high risk for abdominal obesity.
How do I measure my waist and hip correctly?
Measure your waist at its narrowest point, usually just above the belly button, after breathing out normally. Measure your hips at the widest point around your buttocks, keeping the tape horizontal. Take each measurement two or three times and use the average, and always measure in the same unit (cm or inches) for both.
Is waist-to-hip ratio better than BMI?
They measure different things, so neither is strictly "better." BMI compares weight to height but says nothing about where fat is stored. WHR shows fat distribution but not overall body fat or muscle mass. WHO recommends using WHR alongside BMI and waist circumference for a more complete picture of cardiometabolic risk.
What does a high waist-to-hip ratio mean?
A high WHR means a larger share of your body fat is stored around your abdomen relative to your hips — an "apple" shaped fat distribution. This pattern is associated with a higher risk of insulin resistance, high blood pressure and cardiovascular disease compared with fat stored mainly on the hips and thighs.
Why do men and women have different WHR thresholds?
Men and women naturally tend to store fat differently — women typically carry more fat on the hips and thighs, while men more often store fat around the abdomen. WHO's WHR risk bands account for this by setting a lower threshold for women (0.80) than for men (0.90).
Does waist-to-hip ratio apply the same way to everyone?
The general WHO thresholds are population-level guidance, and research suggests some Asian population groups may face elevated cardiometabolic risk at somewhat lower WHR values (around 0.90 for men and 0.80 for women). Individual risk also depends on age, genetics, activity level and other health markers, so WHR should be one input among several rather than a standalone verdict.
Can I lower my waist-to-hip ratio?
Yes, over time. Regular cardiovascular and strength exercise, a modest calorie deficit if you are carrying excess fat, adequate protein, good sleep and stress management can all help reduce abdominal fat specifically, which lowers WHR. Spot-reduction of fat from one area alone is not possible, but overall fat loss tends to reduce abdominal fat proportionally more in people with an apple-shaped pattern.
Is this calculator a medical diagnosis?
No. This tool is a screening indicator based on the WHO waist-to-hip ratio method, intended for general information only. It cannot diagnose any medical condition. If your result falls in the moderate or high-risk band, or you have concerns about your cardiometabolic health, speak with a doctor or qualified healthcare professional.