Waist to Hip Ratio Calculator (WHR)

Calculate your waist-to-hip ratio, see your health risk category and body shape, and learn how to interpret your result for men and women.

Waist to Hip Ratio Calculator

Measure at the narrowest point of your waist, usually just above the navel.

Measure at the widest part of your buttocks.

Your Result

Waist-to-hip ratio

–

Health risk category

Awaiting input

Enter your waist and hip measurements to see your category.

Body shape pattern

–

This tool is for adults and general education only. It does not diagnose disease and is not a substitute for professional medical advice.

Waist to Hip Ratio Reference Ranges

Sex WHR Approximate health risk
Female < 0.80 Low
Female 0.80 – 0.84 Moderate
Female ≥ 0.85 High
Male < 0.90 Low
Male 0.90 – 0.99 Moderate
Male ≥ 1.00 High

Cut-offs are based on commonly cited epidemiological studies and may vary slightly between guidelines and populations.

What is waist to hip ratio (WHR)?

Waist to hip ratio (WHR) compares the circumference of your waist to that of your hips. It is a simple way to estimate how fat is distributed around your abdomen versus your hips and thighs.

Research shows that carrying more fat around the abdomen (an “apple” shape) is more strongly linked to cardiovascular disease, type 2 diabetes, and metabolic syndrome than fat stored around the hips and thighs (a “pear” shape), even at the same body mass index (BMI).

Waist to hip ratio formula

Use the same units (cm or inches) for both measurements:

WHR = Waist circumference ÷ Hip circumference

Example: waist = 80 cm, hips = 100 cm → WHR = 80 / 100 = 0.80

How to measure your waist and hips correctly

  1. Prepare a flexible tape measure. Stand upright with feet hip-width apart, abdomen relaxed, and breathe normally.
  2. Measure your waist:
    • Find the narrowest point between your lower ribs and the top of your hip bones (iliac crest).
    • This is usually just above the belly button.
    • Wrap the tape horizontally around your waist, snug but not compressing the skin.
    • Exhale gently and record the measurement.
  3. Measure your hips:
    • Stand with your feet together.
    • Wrap the tape around the widest part of your buttocks and hips.
    • Keep the tape level all the way around and parallel to the floor.
    • Record the measurement.
  4. Use the calculator: Enter both values in centimeters or inches and select your sex to see your WHR and risk category.

How to interpret your waist to hip ratio

WHR is interpreted differently for men and women because of natural differences in body fat distribution. The table above shows commonly used cut-offs:

  • Low risk: WHR below about 0.80 (women) or 0.90 (men).
  • Moderate risk: WHR around 0.80–0.84 (women) or 0.90–0.99 (men).
  • High risk: WHR ≥ 0.85 (women) or ≥ 1.00 (men).

Higher WHR values indicate more abdominal (visceral) fat relative to hip circumference, which is associated with:

  • Increased risk of coronary heart disease and stroke
  • Higher likelihood of insulin resistance and type 2 diabetes
  • Greater risk of high blood pressure and abnormal blood lipids

“Apple” vs “pear” body shape

While the “apple” and “pear” terms are informal, they can help you visualize fat distribution:

  • Apple shape: Waist is similar to or larger than hips (higher WHR). More abdominal fat.
  • Pear shape: Hips are clearly larger than waist (lower WHR). More fat around hips and thighs.

Our calculator gives you a simple body shape label based on your WHR, but remember that real bodies are more complex than any single label.

Waist to hip ratio vs BMI and waist circumference

No single measurement can fully describe your health. WHR is most useful when combined with other indicators:

  • BMI (Body Mass Index): Estimates total body mass relative to height, but does not distinguish between fat and muscle or show where fat is stored.
  • Waist circumference: Measures abdominal size directly and is a strong predictor of metabolic risk.
  • WHR: Adds information about how fat is distributed between the waist and hips.

For example, two people with the same BMI can have very different WHR values and therefore different health risks.

Limitations of waist to hip ratio

WHR is a useful screening tool, but it has important limitations:

  • It is less accurate in children, teenagers, and very elderly adults.
  • It may not be appropriate during pregnancy or in certain medical conditions.
  • Cut-offs can differ between ethnic groups and populations.
  • Measurement error (tape not level, sucking in the stomach) can change the result.

Always discuss your results with a qualified healthcare professional, especially if you have existing health conditions or concerns.

How to improve an unhealthy waist to hip ratio

If your WHR falls in the high-risk range, lifestyle changes that reduce abdominal fat can help:

  • Adopt a balanced, calorie-appropriate diet rich in whole foods and low in added sugars and refined carbs.
  • Increase physical activity (a mix of aerobic exercise and strength training).
  • Limit alcohol intake and avoid smoking.
  • Prioritize sleep and stress management, which also affect weight and fat distribution.

Even modest reductions in waist circumference can meaningfully lower your health risk, even if your weight changes only slightly.

Medical disclaimer

This waist to hip ratio calculator is for informational and educational purposes only. It does not provide a medical diagnosis and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor or another qualified health provider with any questions you may have about your health, measurements, or before making major lifestyle changes.