Waist to Hip Ratio Calculator

How to Measure Waist and Hip

For detailed step-by-step instructions with tips for accuracy, see our complete guide to measuring WHR.

Waist-to-Hip Ratio Chart

Higher WHR indicates more abdominal fat, which is associated with increased risk of heart disease, type 2 diabetes, and other health conditions. See our complete WHR chart guide for detailed information on each risk category.

How to Use This Calculator

This calculator offers four different body measurement assessments. Here's how to use each one effectively:

Tab 1: WHR Calculator (Waist-to-Hip Ratio)

The WHR calculator determines how fat is distributed on your body by comparing your waist and hip measurements.

1. Select your gender - Risk thresholds differ between men and women due to natural differences in fat distribution
2. Enter your waist circumference - Measure at the narrowest point, typically at or just above your belly button
3. Enter your hip circumference - Measure at the widest point around your buttocks
4. Click "Calculate WHR" - Your ratio and risk category will appear instantly

Interpreting Results: A lower number is better. Women should aim for 0.80 or below; men should aim for 0.90 or below. Higher ratios indicate more abdominal fat, which is associated with increased health risks.

Tab 2: Waist-to-Height Ratio

The WHtR calculator uses a simple rule: your waist should be less than half your height.

1. Choose your units - Toggle between inches or centimeters
2. Enter your waist circumference - Same measurement as for WHR
3. Enter your height - In feet/inches or centimeters depending on your selection
4. Click "Calculate Waist-to-Height Ratio"

Interpreting Results: A ratio below 0.5 is healthy. The calculator also shows your target waist measurement for achieving a healthy ratio.

Tab 3: BMI + WHR Combined

This tab calculates both BMI and WHR together for a more complete health assessment.

1. Select your gender
2. Choose imperial or metric units
3. Enter your weight - In pounds or kilograms
4. Enter your height - In feet/inches or centimeters
5. Enter your waist and hip measurements
6. Click "Calculate BMI + WHR"

Interpreting Results: The calculator provides individual BMI and WHR scores, plus a combined assessment. If either metric indicates elevated risk, the combined assessment reflects this.

Tab 4: Body Shape Calculator

Determine your body shape category based on three measurements.

1. Enter your bust/chest measurement - Measure around the fullest part
2. Enter your waist measurement - At the narrowest point
3. Enter your hip measurement - At the widest point
4. Click "Determine Body Shape"

Interpreting Results: You'll see one of five body shapes: Hourglass (balanced bust/hips with defined waist), Pear (hips wider than bust), Apple (fuller midsection), Rectangle (similar measurements), or Inverted Triangle (broader shoulders).

Tips for Accurate Measurements

• Measure directly on skin or over thin, form-fitting clothing
• Use a flexible, non-stretch measuring tape
• Keep the tape parallel to the floor and snug but not tight
• For waist: measure at the end of a normal exhale
• Take each measurement twice and use the average if they differ
• Measure at the same time of day for tracking purposes

Common Mistakes to Avoid

• Measuring over bulky clothing - This adds inches and skews results
• Sucking in your stomach - Breathe normally for accurate waist measurement
• Measuring at the wrong location - Waist is at your natural waistline, not at your pants
• Pulling the tape too tight - It should be snug but not compressing skin
• Letting the tape droop in back - Keep it level all the way around

Real-World Examples

These illustrative examples show how different people might use this calculator and what their results would mean.

Example 1: Lisa Monitors Heart Health Risk

Lisa, a 42-year-old office worker, wants to assess her cardiovascular risk as part of a health checkup. Her measurements: waist 28 inches, hips 38 inches.

• Calculation: WHR = 28 ÷ 38 = 0.74
• Result: Low Risk (below 0.80 for women)
• What it means: Lisa carries relatively little fat around her midsection compared to her hips. This distribution pattern is associated with lower cardiovascular risk.

Example 2: Marcus Tracks Fitness Progress

Marcus, a 35-year-old who recently started exercising, wants a baseline measurement to track progress. His measurements: waist 38 inches, hips 40 inches.

• Calculation: WHR = 38 ÷ 40 = 0.95
• Result: Moderate Risk (0.90-0.95 for men)
• What it means: Marcus is at the upper edge of moderate risk. With his new exercise routine, he can track whether his WHR decreases over time as he loses abdominal fat.

Example 3: Priya Uses the Simple WHtR Rule

Priya, a 28-year-old, prefers the straightforward waist-to-height approach. She's 5'6" (66 inches or 167.6 cm) with a 30-inch (76.2 cm) waist.

• Calculation: WHtR = 76.2 ÷ 167.6 = 0.45
• Result: Healthy (between 0.4 and 0.5)
• What it means: Priya's waist is comfortably less than half her height. Her target for maintaining this healthy range would be keeping her waist under 33 inches (half of 66 inches).

Example 4: David Gets a Combined Assessment

David, a 50-year-old, wants both BMI and WHR for a complete picture. He weighs 185 lbs, is 5'10" tall, with a 36-inch waist and 40-inch hips.

• BMI Calculation: 185 lbs = 83.9 kg, 5'10" = 1.78 m → BMI = 83.9 ÷ (1.78)² = 26.5
• BMI Result: Overweight (25-30 range)
• WHR Calculation: 36 ÷ 40 = 0.90
• WHR Result: Low Risk (0.90 or below for men)
• Combined Assessment: Moderate Health Risk
• What it means: While David's WHR is acceptable, his BMI suggests he's carrying extra weight overall. The combined assessment flags moderate risk because one metric is elevated.

Example 5: Emma Discovers Her Body Shape

Emma, a 25-year-old, is curious about her body shape for clothing fit purposes. Her measurements: bust 36 inches, waist 26 inches, hips 36 inches.

• Analysis: Bust and hips are equal (36"), waist is 10 inches smaller than both
• Result: Hourglass shape
• WHR: 26 ÷ 36 = 0.72
• What it means: Emma has balanced bust and hip measurements with a well-defined waist, characteristic of the hourglass figure. Her low WHR also indicates healthy fat distribution.

Example 6: Maria Identifies a Pear Shape

Maria, a 32-year-old, wants to understand her natural proportions. Her measurements: bust 34 inches, waist 27 inches, hips 42 inches.

• Analysis: Hips are 8 inches larger than bust, waist is well-defined
• Result: Pear shape
• WHR: 27 ÷ 42 = 0.64
• What it means: Maria carries weight primarily in her lower body. This pear distribution pattern is actually associated with lower metabolic risk than carrying weight around the midsection.

Example 7: Robert Monitors Apple-Shape Risk

Robert, a 55-year-old, has noticed weight accumulating around his middle. His measurements: chest 42 inches, waist 40 inches, hips 42 inches.

• Analysis: Waist is nearly as large as chest and hips, minimal waist definition
• Result: Apple shape
• WHR: 40 ÷ 42 = 0.95 (Moderate Risk for men)
• What it means: Robert's measurements indicate he carries weight around his midsection. The apple shape and elevated WHR both suggest he should discuss cardiovascular risk factors with his doctor.

Example 8: Young Adult Baseline Measurement

Jordan, a 22-year-old college student, establishes baseline measurements for future reference. Female, 5'4" tall, 130 lbs, waist 27 inches, hips 37 inches.

• WHR: 27 ÷ 37 = 0.73 (Low Risk)
• WHtR: 27 ÷ 64 = 0.42 (Healthy)
• BMI: 130 lbs at 5'4" = 22.3 (Normal)
• What it means: All three metrics are in healthy ranges. By recording these measurements now, Jordan can track changes over time and catch any concerning trends early.

When to Use This Calculator

This calculator is useful in many situations. Here are the most common scenarios where these measurements provide valuable insights:

Specific Situations

• Health checkup preparation: Calculate your ratios before a doctor's visit to discuss body composition and cardiovascular risk factors
• Starting a fitness program: Establish baseline measurements to track progress over weeks and months
• Weight management goals: WHR can improve even when the scale doesn't move much, showing you're losing abdominal fat while gaining muscle
• Understanding family health risk: If cardiovascular disease runs in your family, monitoring WHR helps you stay proactive
• Post-pregnancy tracking: Monitor how your body composition changes during postpartum recovery
• Clothing and style decisions: Knowing your body shape helps select flattering clothing cuts
• Age-related health monitoring: As metabolism changes with age, regular WHR checks can catch concerning trends early
• Complementing BMI readings: If your BMI seems off due to muscle mass or other factors, WHR provides additional context

Who Benefits Most

• Adults concerned about cardiovascular health - WHR is a stronger predictor of heart disease risk than BMI alone
• People with "normal" BMI but visceral fat - You can have healthy BMI but unhealthy fat distribution
• Athletes and fitness enthusiasts - Track body composition changes that weight alone doesn't show
• Anyone over 40 - Abdominal fat tends to increase with age, making regular monitoring valuable
• People managing diabetes risk - Waist circumference and WHR are closely linked to insulin resistance

What Decisions It Helps With

• Whether to focus exercise on cardio (for fat loss) vs. strength training (for muscle building)
• When to consult a healthcare provider about metabolic health
• How to set realistic body composition goals beyond just "losing weight"
• Whether dietary changes are affecting fat distribution, not just total weight
• Understanding if you're at elevated risk despite "normal" appearance

Quick Reference Tables

Use these reference tables to quickly interpret your calculator results.

WHR Risk Categories by Gender

Waist-to-Height Ratio Categories

BMI Categories

Body Shape Quick Reference

Formula Reference

These are the exact formulas used by this calculator. Understanding them helps you verify calculations and track your metrics manually.

Waist-to-Hip Ratio (WHR)

Variables:

• Waist Circumference: Measurement around your natural waistline (narrowest point, usually at navel level)
• Hip Circumference: Measurement around the widest part of your hips/buttocks

Worked Example: If your waist is 30 inches and hips are 40 inches: WHR = 30 ÷ 40 = 0.75

Waist-to-Height Ratio (WHtR)

Variables:

• Waist Circumference: Same as WHR measurement
• Height: Your total height (both measurements must use the same units)

Worked Example: If your waist is 32 inches and height is 68 inches (5'8"): WHtR = 32 ÷ 68 = 0.47

Simple Rule: Keep your waist less than half your height (WHtR < 0.5)

Body Mass Index (BMI)

Variables:

• Weight: Body weight in kilograms (pounds × 0.4536)
• Height: Height in meters (inches × 0.0254)

Worked Example: If you weigh 154 lbs (70 kg) and are 5'7" (1.70 m): BMI = 70 ÷ (1.70 × 1.70) = 70 ÷ 2.89 = 24.2

Unit Conversions

Understanding Your Results

Here's how to interpret the numbers from each calculator and what actions to consider based on your results.

WHR Results Interpretation

What the numbers mean: WHR measures fat distribution, not total fat. A lower number means you carry proportionally less fat around your midsection compared to your hips.

• Low risk (Women <0.80, Men <0.90): Healthy fat distribution pattern. Continue current habits. Recheck every 6-12 months to monitor trends.
• Moderate risk (Women 0.80-0.85, Men 0.90-0.95): Some abdominal fat accumulation. Consider increasing cardiovascular exercise and reducing refined carbohydrates. Recheck monthly if actively working on improvement.
• High risk (Women >0.85, Men >0.95): Significant abdominal fat. This level is associated with increased risk for cardiovascular disease, type 2 diabetes, and metabolic syndrome. Consult a healthcare provider for personalized guidance.

WHtR Results Interpretation

What the numbers mean: WHtR uses the simple rule that your waist should be less than half your height.

• Below 0.4: Your waist may be proportionally small. While not typically concerning, extremely low values might warrant a nutrition check.
• 0.4 to 0.5: Healthy range. Your waist circumference is appropriately proportioned to your height.
• 0.5 to 0.6: Action zone. Focus on reducing waist circumference through diet and exercise changes.
• Above 0.6: Consult a healthcare provider. This level indicates significant abdominal obesity.

BMI + WHR Combined Results

Why both metrics matter: BMI alone can misclassify people. Someone with high muscle mass might have elevated BMI but healthy WHR. Conversely, someone with "normal" BMI might have unhealthy fat distribution.

• Both low risk: Healthy body composition overall
• BMI elevated, WHR low: May indicate muscle mass or uniform fat distribution
• BMI normal, WHR elevated: "Skinny fat" pattern - normal weight but unhealthy fat distribution
• Both elevated: Combined risk warrants attention and possible medical consultation

When to Consult a Healthcare Provider

• WHR consistently in high-risk category
• WHtR above 0.6
• Any sudden changes in measurements without lifestyle changes
• Family history of cardiovascular disease, diabetes, or metabolic conditions
• Symptoms such as fatigue, shortness of breath, or unusual weight changes

Global Obesity & WHR Statistics

The global obesity crisis has reached unprecedented levels, making body fat distribution metrics like waist-to-hip ratio more important than ever. According to the World Health Organization's 2024 report, 1 in 8 people worldwide now live with obesity — more than 1 billion individuals across the globe. This marks a dramatic fourfold increase among adults and a doubling among adolescents since 1990.

Yet obesity defined by BMI alone captures only part of the problem. A growing body of research highlights the "skinny fat" epidemic: individuals who carry a normal body weight but harbor dangerous levels of visceral fat around their midsection. Studies published in the Annals of Internal Medicine found that normal-weight adults with central obesity (high WHR) had the worst long-term survival rate of any group — even worse than those classified as overweight or obese by BMI. This is why the CDC and other agencies increasingly recommend waist circumference and WHR alongside BMI for comprehensive health screening.

The Economic Burden of Abdominal Obesity

In the United States alone, the estimated annual medical cost of obesity exceeds $173 billion, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Individuals with obesity pay roughly $1,861 more per year in medical expenses than those at a healthy weight. Central adiposity — the type of fat WHR specifically measures — drives a disproportionate share of these costs through its strong association with type 2 diabetes, cardiovascular disease, and metabolic syndrome.

Globally, the economic impact is even more staggering. The World Obesity Federation projects that obesity-related diseases will cost healthcare systems over $4 trillion annually by 2035 if current trends continue. These figures underscore why early detection of unhealthy fat distribution through tools like our waist-to-hip ratio chart is critical for both personal health and public health economics.

Relative Risk Increase by WHR Category

Research from the INTERHEART study — one of the largest case-control studies of heart attack risk factors across 52 countries — demonstrated a clear dose-response relationship between WHR and cardiovascular risk. The following chart shows how relative risk of cardiovascular events increases with each WHR risk category:

At the highest WHR levels, cardiovascular risk is approximately 3.5 times greater than baseline. This gradient of risk was consistent across all geographic regions, ethnic groups, and both sexes in the INTERHEART data, reinforcing WHR as a universal marker of cardiometabolic danger. Learn more about these waist-to-hip ratio health risks in our detailed guide.

What Drives WHR Higher?

Understanding what factors contribute to an elevated waist-to-hip ratio helps inform targeted interventions. Four primary components influence where your body stores fat and how your WHR changes over time:

Visceral fat is the single largest contributor, accounting for roughly 40% of WHR elevation. This metabolically active fat surrounds internal organs and releases inflammatory cytokines that increase disease risk. Subcutaneous abdominal fat (25%) sits beneath the skin and, while less dangerous than visceral fat, still contributes to waist measurements. Muscle loss (20%) — particularly the age-related loss of gluteal and hip muscle mass known as sarcopenia — reduces hip circumference and pushes WHR upward even without fat gain. Finally, hormonal changes (15%), including declining estrogen in women and falling testosterone in men, redirect fat storage from the hips and thighs toward the abdomen.

WHR by Age and Ethnicity

Waist-to-hip ratio is not static — it changes predictably with age and varies significantly across ethnic populations. Understanding these patterns helps you interpret your own WHR in context and set realistic health targets. Research from the American Heart Association and large-scale epidemiological studies shows that body fat redistribution is one of the most consistent biomarkers of aging.

How WHR Changes with Age

On average, WHR increases by 0.02 to 0.04 units per decade after age 30. This progression occurs because of two simultaneous processes: visceral fat accumulation in the abdomen and loss of muscle mass in the hips and buttocks. In women, menopause accelerates this shift as declining estrogen levels promote central fat storage — the reason many women notice WHR changes in their late 40s and 50s. In men, the progression is more gradual but equally consistent, driven by declining testosterone and reduced physical activity levels. Understanding these age-related patterns is key for men monitoring their WHR over time.

These ranges represent population averages from longitudinal cohort studies. Individual variation is substantial — an active 60-year-old may maintain a WHR lower than a sedentary 30-year-old. The key takeaway is that age-related WHR increases are common but not inevitable, and regular exercise (especially resistance training) can significantly slow the progression.

Ethnic and Regional Variations in WHR Thresholds

One of the most important — and often overlooked — aspects of WHR interpretation is that health risk thresholds vary by ethnicity. The WHO and International Diabetes Federation recognize that certain populations develop metabolic complications at lower WHR values than the standard cutoffs suggest.

• South Asian populations (Indian, Pakistani, Bangladeshi, Sri Lankan) carry higher metabolic risk at lower WHR thresholds. A WHR of 0.81 in a South Asian woman or 0.89 in a South Asian man may carry equivalent risk to a WHR of 0.85/0.95 in European populations. This is because South Asians tend to accumulate more visceral fat relative to subcutaneous fat at any given body weight.
• East Asian populations (Chinese, Japanese, Korean) show similar patterns to South Asians, with metabolic risk emerging at WHR values approximately 0.03–0.04 units lower than standard Western cutoffs.
• African and Caribbean populations tend to carry more subcutaneous (hip and thigh) fat and less visceral fat at equivalent WHR values, which may provide some relative metabolic protection. However, standard cutoffs should still be used as starting points for health assessment.
• Hispanic/Latino populations show intermediate patterns, with some studies suggesting WHR thresholds 0.01–0.02 units lower than European-derived standards provide better risk discrimination.
• European populations are the reference group for most published WHR cutoffs (0.85 for women, 0.95 for men as high-risk thresholds).

These ethnic differences are driven by a combination of genetics, epigenetics, dietary patterns, and physical activity levels. The practical implication is clear: if you are of South Asian or East Asian descent, you should aim for WHR values at the lower end of the "healthy" range and consider consulting with a healthcare provider if your WHR approaches standard cutoff values. For a comprehensive comparison of different body composition approaches, see our BMI vs. waist-to-hip ratio analysis.

How WHR Compares Across Countries

Population-level WHR data reveals striking differences across countries and regions. These differences reflect the combined influence of diet, physical activity patterns, urbanization, genetic predisposition, and socioeconomic factors. Data from the WHO MONICA Project, INTERHEART study, and national health surveys provide a snapshot of how body fat distribution varies globally.

Average WHR by Country and Region

Sources: WHO MONICA Project, INTERHEART study (Lancet, 2005), national STEPS surveys, and NHANES data. Values represent approximate population medians for adults aged 30–65 and may vary by study methodology and sample demographics.

What Explains These Differences?

The gap between Japan's average female WHR of 0.74 and the United States' 0.83 is substantial — equivalent to roughly two full risk category levels. Several interconnected factors drive these country-level differences:

• Dietary patterns: Populations consuming traditional Mediterranean or Japanese diets — rich in vegetables, fish, legumes, and healthy fats — consistently show lower average WHR values. The Harvard T.H. Chan School of Public Health has extensively documented how ultra-processed food consumption correlates with increased visceral fat storage and higher WHR.
• Physical activity integration: In Japan, daily walking is culturally embedded — the average Japanese adult walks 6,500–7,000 steps per day compared to roughly 3,500–5,000 in the US. Countries where active transportation (walking, cycling) is routine tend to show lower population WHR.
• Portion sizes and eating behaviors: Cultures that emphasize smaller portions, slower eating, and stopping before fullness (like Japan's hara hachi bu — eating until 80% full) show measurably lower rates of central adiposity.
• Urbanization and modernization: Rapidly developing regions like India and Sub-Saharan Africa are experiencing rising WHR averages as traditional diets give way to processed foods and sedentary office work replaces physically demanding labor. India's urban WHR averages are 0.04–0.06 units higher than rural averages.
• Genetic and epigenetic factors: Population-level genetic variants influence fat partitioning between visceral and subcutaneous depots. South Asian populations, for example, carry genetic variants associated with greater visceral fat storage, partly explaining India's relatively high WHR despite lower overall obesity rates.

Trends Over Time

Perhaps most concerning is the trajectory. Global average WHR has been climbing steadily since the 1980s, with the steepest increases occurring in low- and middle-income countries undergoing rapid nutritional transitions. In the United States, the average female WHR increased from approximately 0.78 in 1990 to 0.83 in 2020 — a shift that corresponds with rising rates of type 2 diabetes, metabolic syndrome, and cardiovascular disease. These trends reinforce the importance of individual monitoring using tools like this calculator. For a broader perspective on different measurement approaches, explore our guide to understanding WHR health risks.

Comparing Body Composition Methods

Several methods exist for assessing body composition. Here's how WHR compares to alternatives.

Recommendation: For the most complete picture with free, at-home measurements, use WHR combined with BMI. This combination accounts for both overall weight status and fat distribution. WHtR provides a quick sanity check with its simple "less than half" rule.

Related Guides

Explore our in-depth guides to learn more about body measurements and health.

View All Guides →

Scientific Basis

The health risk thresholds and formulas used in this calculator are grounded in large-scale epidemiological research. Here are the key studies underpinning our methodology:

The INTERHEART Study

The INTERHEART study (Yusuf et al., 2004), a case-control study of 27,000+ participants across 52 countries, identified waist-to-hip ratio as one of the strongest modifiable risk factors for myocardial infarction. A follow-up obesity analysis (Yusuf et al., 2005) confirmed that WHR outperformed BMI as a cardiovascular risk indicator, with participants in the highest WHR quintile showing 2.5 times the heart attack risk.

WHO Guidelines

The World Health Organization's obesity framework established the gender-specific WHR thresholds used in this calculator (0.85 for women, 0.95 for men). These thresholds reflect decades of research linking abdominal adiposity to cardiometabolic disease across diverse populations.

Ashwell WHtR Research

A 2012 systematic review and meta-analysis by Ashwell, Gunn & Gibson analyzed data from over 300,000 adults and found that waist-to-height ratio was a better discriminator of diabetes, cardiovascular disease, and mortality than BMI. This research supports the "keep your waist less than half your height" guideline used in our WHtR calculator.

BMI Reference Standards

BMI categories follow the standards established by the Centers for Disease Control and Prevention (CDC) and the National Heart, Lung, and Blood Institute (NHLBI), using the widely accepted weight-for-height classifications.

Guides & Resources

Explore our comprehensive collection of research-backed guides covering every aspect of body composition measurement and health assessment.

Frequently Asked Questions

Methodology & Sources

All calculations and risk thresholds on this site are based on peer-reviewed research and internationally recognized health guidelines. For full details on our methodology, see the About page.