The waist-to-height ratio (WHtR) is a quick measurement that helps to determine if you have excess fat around your belly (abdominal or central fat). Excess abdominal fat is more closely linked to cardiometabolic conditions like heart disease and type 2 diabetes.
WHtR is calculated by dividing your waist circumference by height measurement. The measurements should be taken in the same units e.g., inches or centimeters.
The WHtR is often interpreted alongside other values like waist-to-hip ratio (WHR) and body mass index (BMI) while assessing your overall health risk.
How do I measure my waist circumference?
Measure over bare skin or light clothing, using a flexible, non-stretch tape measure.
Stand relaxed, breathe out normally, and place the tape around the narrowest part of your waist, or just above the belly button. Measure while the tape is snug and parallel to the floor. Record the value or put it into our calculator above.
How do I take my height measurement?
While you can take your own waist measurement, you might need someone to help you measure your height.
To ensure you get an accurate value, take off your shoes, keep your arms at your sides, and stand straight with your heels, buttocks, shoulders, and head touching the wall. Then, look straight ahead parallel to the floor.
Someone else will then place a flat object (like a book or ruler) on top of your head and mark the point where it meets the wall. Using the tape measure, take the distance from the floor to that mark. Input the value into the calculator above.
Why does my WHtR matter?
A higher WHtR result typically means you have excess fat stored around your midsection. This is associated with increased likelihood of type 2 diabetes, heart disease, high blood pressure (hypertension), and fatty liver disease.
Generally, it is recommended that you keep your waist circumference to less than half of your height i.e., WHtR < 0.5.
To give more context, health risk can be further described using the following ranges:
- Possible underweight: WHtR < 0.40
- Healthy range: WHtR 0.40 – 0.49
- Increased risk: WHtR 0.50 – 0.59
- High risk: WHtR > 0.60
What should I do about my WHtR?
If your WHtR is in the healthy range, focus on maintaining a healthy diet and exercise routine.
If it is 0.5 or more, you will need to adopt healthy strategies like engaging in physical activity more often, getting enough sleep, limiting your alcohol intake, and eating a diet richer in fruits, vegetables, and lean proteins. It’s important to aim for consistency rather than quick results. You can keep yourself motivated by taking your readings regularly and monitoring your progress over time.
If your WHtR is significantly elevated, you have another medical condition, or persistent weight-related symptoms, please seek medical guidance. Your medical team may need to take a closer look at your health and recommend an effective personalized plan.
WHtR vs Body Mass Index (BMI) vs Waist-to-hip ratio (WHR)
BMI is used to determine if your weight is appropriate for your height. On the other hand, WHR and WHtR assess fat distribution, especially how much abdominal fat you carry. WHR shows how fat is distributed between the waist and hips while WHtR measures abdominal fat relative to height.
Thus, WHR and WHtR are better predictors of cardiometabolic risk than BMI. However, WHtR uses simpler cut-offs and its measurements are less likely to be taken incorrectly than those of WHR.
Can anyone use this WHtR calculator?
No, WHtR should not be used to predict health risk in:
- Pregnant women
- People with a BMI of 35 or more
- Children younger than 5 years
- People with a genetic or hormonal condition that affects height