What is waist-to-hip ratio?

Waist-to-hip ratio (WHR) is waist circumference divided by hip circumference. It measures fat distribution and is a better predictor of cardiovascular disease risk than BMI because it specifically identifies abdominal (visceral) obesity.

What is a healthy waist-to-hip ratio?

According to WHO, low risk is WHR ≤0.90 for men and ≤0.80 for women. High risk is WHR ≥1.00 for men and ≥0.86 for women.

Where do I measure waist and hip circumference?

Measure waist at the narrowest point of your torso, usually just above the belly button, after exhaling normally. Measure hips at the widest point of the hips and buttocks with feet together.

Is WHR better than BMI for health assessment?

WHR is a better predictor of cardiovascular and metabolic disease risk than BMI because it identifies abdominal fat distribution specifically. Some studies show WHR predicts heart attack risk better than BMI, particularly in people with normal BMI but central obesity.

Yes. Reducing visceral fat requires calorie deficit, aerobic exercise (especially Zone 2 training), and strength training. Visceral fat is generally more responsive to exercise than subcutaneous fat.

Is this WHR calculator free?

Yes — completely free, no sign-up required. Results export to CSV or print as PDF.

Medical › Body Metrics

Waist-to-Hip Ratio Calculator

Calculate your waist-to-hip ratio (WHR) and assess cardiovascular and metabolic syndrome risk using WHO classification. A better predictor of heart disease risk than BMI alone. Supports cm and inches.

📐 Calculate Waist-to-Hip Ratio

How to measure correctly: Waist: Measure at the narrowest point of your torso — usually 1–2 cm above your belly button. Exhale normally before measuring. Do not suck in. Hips: Measure at the widest point of your hips and buttocks. Stand with feet together.

Waist Circumference (cm)

Hip Circumference (cm)

Biological Sex

Age (years, optional — for context)

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Waist-to-Hip Ratio

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WHO Risk Scale

Low riskModerate riskHigh risk

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Waist-to-Hip Ratio — Health Significance

The waist-to-hip ratio (WHR) is a simple anthropometric measure that assesses the distribution of body fat. Unlike BMI, which only considers total weight relative to height, WHR specifically identifies abdominal (visceral) obesity — the most metabolically dangerous form of fat storage.

Why Abdominal Fat Is More Dangerous

Visceral fat — stored around the abdominal organs — is metabolically active and releases inflammatory cytokines, free fatty acids, and adipokines that drive insulin resistance, dyslipidaemia, and hypertension. People with central obesity (high WHR) have significantly elevated risk of type 2 diabetes, cardiovascular disease, and stroke — even at a normal BMI.

WHO Risk Classification

Men — Low risk: WHR ≤ 0.90 | Moderate: 0.91–0.99 | High: ≥ 1.00
Women — Low risk: WHR ≤ 0.80 | Moderate: 0.81–0.85 | High: ≥ 0.86

WHR vs Waist Circumference Alone

Waist circumference alone is also a valid predictor of cardiovascular risk (threshold: men >94 cm / women >80 cm for increased risk; men >102 cm / women >88 cm for substantially increased risk per WHO). WHR provides additional context by accounting for hip size — people with larger frames can carry more waist circumference at lower relative risk.

Improving Your WHR

Reducing visceral fat requires a combination of calorie deficit, aerobic exercise (especially Zone 2 training), and strength training. Use our calorie calculator to set a calorie target, and our heart rate zone calculator to optimise fat-burning exercise intensity. Monitor cardiovascular risk progression with our blood pressure tracker. Explore our Fitness & Wellness tools for comprehensive guidance.

⚠️ WHR is a screening tool. It should be interpreted alongside other clinical data. Consult a healthcare professional for personalised cardiovascular risk assessment.