Waist-to-Hip Ratio: What It Means and Healthy Ranges

Waist-to-hip ratio (WHR) is your waist measurement divided by your hip measurement. It shows how much fat you carry around your middle. The World Health Organization treats a ratio of 0.90 or more for men and 0.85 or more for women as abdominal obesity, which is linked to heart disease and type 2 diabetes. Check yours with the Waist-to-Hip Ratio Calculator.

How do I measure my waist-to-hip ratio?

You need a soft tape measure and two measurements, in cm or inches:

1. Waist: at the narrowest point, usually just above the belly button. Stand relaxed and measure after breathing out normally.
2. Hips: around the widest part of your buttocks, with your feet together.

Keep the tape level and snug, but not pressing into the skin. Then divide:

WHR = waist ÷ hips

Example: a waist of 85 cm and hips of 100 cm give 85 ÷ 100 = 0.85.

What do the results mean?

The Waist-to-Hip Ratio Calculator uses a widely used risk chart and also shows the WHO threshold:

Risk	Men	Women
Low	0.95 or less	0.80 or less
Moderate	0.96 – 1.0	0.81 – 0.85
High	Over 1.0	Over 0.85
WHO abdominal obesity	0.90 or more	0.85 or more

So a man with a ratio of 0.85 is in the low-risk group, while a woman with 0.85 is at the WHO threshold and in the moderate group on the chart.

Why does belly fat matter more than weight?

Fat stored deep in the abdomen (visceral fat) surrounds organs like the liver and is more metabolically active than fat on the hips and thighs. It's linked to insulin resistance, high blood pressure, raised cholesterol and fatty liver. Two people with the same weight and BMI can have very different amounts of this fat, which is why waist measurements add useful information. People of South Asian background tend to store more fat around the waist at a lower BMI, so waist size is especially worth checking.

Waist-to-hip ratio vs waist size vs BMI

• BMI compares weight with height. It's quick but can't tell where fat is.
• Waist size alone is a simple screen: many guidelines use about 94 cm (37 in) for men and 80 cm (31.5 in) for women as the point where risk starts to rise.
• Waist-to-hip ratio adjusts for body build by comparing waist with hips.

Using BMI and a waist measure together is the best quick picture. See what a healthy BMI is and how to measure body fat at home.

How can I reduce my waist-to-hip ratio?

You can't target belly fat with exercises like sit-ups alone, but total fat loss reduces waist size, and the waist often shrinks first:

• Eat in a modest calorie deficit. Find your number with the Calorie Calculator.
• Choose more fibre and protein, and fewer sugary drinks and refined snacks.
• Be active most days: brisk walking, cycling, strength training.
• Sleep 7–9 hours and limit alcohol.

Measure every few weeks at the same time of day to track progress.

When should I talk to a doctor?

If your ratio is in the high-risk range, it's a good idea to check blood pressure, blood sugar (HbA1c) and cholesterol. A rapidly growing waist, especially with bloating, pain or changes in appetite, should always be checked by a doctor. Pregnancy changes body shape, so WHR doesn't apply then.

Check your ratio

Open the free Waist-to-Hip Ratio Calculator, choose cm or inches and your sex, and enter your measurements. You'll see your ratio, your risk category and the WHO threshold. It works in your browser and nothing is uploaded. For a fuller picture, also try the Body Fat Calculator.