Waist-to-hip ratio (WHR) is a measurement that compares the circumference of your waist to that of your hips. Circumference of a body part is total distance around that body part.
The WHR is used to assess whether more fat is stored around the abdomen or hips. This is important because abdominal fat (also called central or visceral fat) is more strongly associated with certain conditions, like heart disease, high blood pressure, and type 2 diabetes.
Read on to learn how to measure your hips and waist correctly, limitations of the WHR, what your results mean, and how to use them to support better health decisions.
How can I accurately measure and calculate WHR?
Before measuring, have a flexible non-stretch tape on hand. You will measure your waist and hip circumferences over bare skin or light clothing, while keeping the tape parallel to the floor and snug against your body, but not tight.
To measure your waist circumference, stand up straight and place the tape around the narrowest part of your waist, or just above your belly button. Breathe out normally (do not suck in your belly). Record the value into the calculator above.
To measure your hip circumference, keep your feet together, stand upright, and wrap the tape around the widest part of your hips and buttocks. Input the value into the calculator. Then, press “calculate”.
The WHR is calculated by dividing your waist measurement by your hip measurement i.e.
WHR = waist circumference ÷ hip circumference.
What are the WHR categories?
Your WHR is a number which falls into a category that helps estimate your risk of certain health conditions. Because men and women store fat differently, the ranges for the categories are not the same.
For women:
- Low risk: Less than 0.80
- Moderate risk: 0.81 – 0.85
- High risk: Greater than 0.85
For men:
- Low risk: Less than 0.90
- Moderate risk: 0.90 – 0.99
- High risk: 1.00 and above
What do the WHR categories mean?
If your WHR is low risk, it means your fat distribution is generally healthy. You have less of it stored around the abdomen.
With moderate risk, you have some increased abdominal fat, which may raise your risk of health problems over time.
People with a high risk WHR carry a higher amount of abdominal fat. This increases the chances of getting:
- Type 2 diabetes
- High blood pressure (hypertension)
- High levels of bad cholesterol
- Heart disease
- Chronic kidney disease
How can I improve my WHR?
If your ratio is in the moderate or high risk category, you can improve it by:
- Eating a balanced diet rich in vegetables, fruits, lean proteins, healthy fats, and low in refined carbohydrates and unhealthy fats.
- Being more physically active. For at least 150 minutes a week, engage in moderate-intensity activities like dancing, cycling, brisk walking, swimming, or jogging.
- Managing stress more effectively.
- Reducing your alcohol intake, if you drink often.
It’s important to remember that you cannot spot reduce fat naturally. If you stay consistent with these strategies, you can reduce your overall body fat, abdominal fat, and WHR.
Do not hesitate to seek professional help if you’re having trouble improving your ratio. Talk to a fitness specialist to help come up with an effective exercise routine or a nutritionist to develop a healthy diet plan.
Your doctor can also help determine if weight loss drugs (like Wegovy, Zepbound, Foundayo) or weight loss surgery are safe options for you. Your doctor may also check and treat you for conditions that increase abdominal fat, such as PMOS (formerly PCOS), Cushing’s syndrome, thyroid disease, or low testosterone if you’re a man.
WHR vs. Body Mass Index (BMI)
BMI determines whether your weight is appropriate for your height. It does not account for fat distribution. You can have a healthy BMI while having more abdominal fat. Therefore, your WHR is a better indicator of overall health risk than BMI. However, both WHR and BMI should be used as guides rather than diagnostic tools.
Limitations of WHR
An accurate WHR depends on how well you measure your waist and hips. A small error in where you measure and how tight or loose you place the tape can affect your result.
It is also less reliable for estimating health risk if you:
- Are pregnant
- Are shorter than 5 feet (152.4 cm) tall
- Are younger than 18 years
- Have a BMI of 35 or higher