What is a healthy waist to hip ratio?

For most adults, a waist to hip ratio below 0.90 for men and below 0.85 for women is considered low risk for cardiovascular disease and metabolic complications. Ratios above these cut-offs indicate increased or high risk, especially above 1.0 for men and 0.90 for women.

Is waist to hip ratio better than BMI?

Waist to hip ratio and BMI measure different things. BMI estimates overall body size relative to height, while waist to hip ratio focuses on fat distribution around your abdomen. Research suggests that central obesity (abdominal fat) is more strongly linked to heart disease and type 2 diabetes, so WHR can sometimes be a better predictor of risk than BMI alone. Ideally, both should be considered together.

How often should I check my waist to hip ratio?

For most people, checking every 1–3 months is enough to track long-term changes. If you are actively trying to lose weight or reduce abdominal fat, you might measure monthly. Day-to-day changes are usually just measurement error or fluid shifts.

Does age affect waist to hip ratio?

Yes. As people age, they tend to lose muscle mass and gain more fat around the abdomen, which can increase waist to hip ratio even if body weight does not change much. This is one reason why older adults may have higher cardiovascular risk at the same BMI compared with younger adults.

Can I improve my waist to hip ratio?

You can usually improve your waist to hip ratio by reducing abdominal fat and maintaining or building muscle in your hips and legs. Helpful strategies include a balanced calorie-controlled diet, regular aerobic exercise, resistance training, reducing sugary drinks and ultra-processed foods, and getting enough sleep. Always consult a healthcare professional before starting a new exercise or diet program, especially if you have medical conditions.

Waist to Hip Ratio Calculator (WHR) – Chart, Health Risk & Formula

What is waist to hip ratio (WHR)?

Waist to hip ratio (WHR) compares the size of your waist to the size of your hips. It is a simple way to estimate how much fat you carry around your abdomen versus your hips and thighs.

Central (abdominal) fat is more strongly linked to heart disease, stroke, and type 2 diabetes than fat stored around the hips and legs. That is why WHR can be a useful indicator of health risk, even if your weight or BMI is in the “normal” range.

Waist to hip ratio formula

WHR = Waist circumference ÷ Hip circumference

You can use centimeters or inches – just use the same unit for both measurements.

Example: Waist = 80 cm, Hips = 100 cm
WHR = 80 ÷ 100 = 0.80

Healthy waist to hip ratio chart

The World Health Organization (WHO) suggests the following cut-offs for cardiovascular and metabolic risk in adults:

Women

WHR	Risk category
< 0.80	Low risk
0.80 – 0.84	Moderate risk
≥ 0.85	High risk

Men

WHR	Risk category
< 0.90	Low risk
0.90 – 0.99	Moderate risk
≥ 1.00	High risk

How to measure your waist and hips correctly

Use a flexible tape measure. Stand upright, feet hip-width apart, and relax your abdomen.
Measure your waist: Find the narrowest part of your torso between your ribs and hips (often just above the belly button). Wrap the tape around this point, parallel to the floor. Do not suck in your stomach.
Measure your hips: Wrap the tape around the widest part of your buttocks, keeping it horizontal all the way around.
Measure on bare skin or thin clothing and take the reading at the end of a normal exhalation.
Repeat each measurement 2–3 times and use the average for the most accurate WHR.

How to interpret your waist to hip ratio

In general, a higher WHR means more fat stored around your abdomen relative to your hips. This “apple-shaped” pattern is associated with:

Higher risk of heart disease and stroke
Higher risk of type 2 diabetes and insulin resistance
Higher blood pressure and abnormal cholesterol levels

A lower WHR suggests more fat stored around the hips and thighs (“pear-shaped”), which is usually considered less risky for cardiovascular health.

Waist to hip ratio vs. BMI vs. waist circumference

WHR focuses on fat distribution (where you carry fat).
BMI focuses on overall body size relative to height, but does not distinguish between fat and muscle.
Waist circumference measures abdominal size alone, without comparing it to hip size.

For the best picture of your health, many clinicians look at all three: BMI, waist circumference, and waist to hip ratio, along with blood pressure, blood lipids, and blood sugar.

Limitations of the waist to hip ratio calculator

WHR is less accurate in children, pregnant people, and very muscular athletes.
Cut-offs may vary slightly between ethnic groups and clinical guidelines.
It does not diagnose any disease and should not replace a medical assessment.

Always discuss your results with a qualified healthcare professional, especially if you have existing medical conditions or concerns about your weight, blood pressure, or blood sugar.

Frequently asked questions

Is it possible to have a normal BMI but a high WHR?

Yes. Some people have a normal BMI but carry a lot of fat around their abdomen. This is sometimes called “normal-weight obesity” and is associated with increased cardiovascular risk. WHR can help identify this pattern.

Should I aim for a specific WHR?

Rather than chasing a single “perfect” number, it is more realistic to aim to move from a higher-risk category toward a lower-risk one. Even small improvements in waist size, physical activity, and diet can reduce risk.

Waist to Hip Ratio Calculator (WHR)

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