Waist-to-Hip Ratio Calculator
Enter your waist and hip measurements to calculate your waist-to-hip ratio and see your WHO health risk category.
Reviewed by the ToolNestr Editorial Team — July 2026
Enter your waist and hip measurements to calculate your WHR.
⚕️ For general information only — not medical advice. Consult a professional for full health assessment.
About waist-to-hip ratio
Waist-to-hip ratio is a simple yet powerful measure of body fat distribution. While overall body fat level matters, where you carry that fat has a significant impact on your health risk. Fat stored around the abdomen (visceral fat) is metabolically active and releases inflammatory substances that increase the risk of cardiovascular disease, type 2 diabetes, high blood pressure and metabolic syndrome. Fat stored around the hips and thighs (subcutaneous fat) is relatively protective. The World Health Organization uses WHR as a standard screening tool for metabolic risk. For a fuller picture of your body composition, pair this with the BMI Calculator and Body Fat Calculator.
How it works
WHR is calculated by dividing your waist measurement by your hip measurement. The result is a ratio between roughly 0.65 and 1.20 for most adults. A ratio of 1.0 means your waist and hips are the same circumference. Higher values indicate more abdominal fat relative to hip fat. The WHO categories differ by sex because women naturally have wider hips and store more subcutaneous fat in that area, so a given ratio represents different risk levels for men and women. The calculator also assesses your waist circumference alone — a waist over 88 cm (35 in) for women or 102 cm (40 in) for men indicates elevated risk regardless of WHR.
The formula explained
WHR = waist circumference ÷ hip circumference
WHO risk categories:
Men: < 0.90 low risk, 0.90–0.99 moderate risk, ≥ 1.00 high risk
Women: < 0.80 low risk, 0.80–0.89 moderate risk, ≥ 0.90 high risk
Worked example
A 45-year-old man has a waist measurement of 96 cm and hip measurement of 102 cm.
Heart health monitor
Track your WHR over time as a simple indicator of metabolic risk. A rising WHR is a red flag even if your weight stays the same.
Apple-shaped individual
If your WHR is high (apple shape), you face higher health risks. Targeted interventions — weight loss and exercise — are particularly important.
Pear-shaped individual
A lower WHR (pear shape) is generally protective for metabolic health. Maintain a healthy lifestyle to preserve this favourable fat distribution.
GP / nurse
Use WHR alongside BMI for a more complete cardiometabolic risk assessment in routine health checks and lifestyle counselling.
How to measure your WHR
Measure your waist
Find the narrowest point between your ribs and hip bone. Measure with a flexible tape, snug but not compressing the skin, after exhaling.
Measure your hips
Measure at the widest point around your buttocks, keeping the tape level. Take both measurements in the same units.
Read your ratio
The calculator divides waist by hip. See your WHR, WHO risk category and whether your waist circumference alone is elevated.
Tips for improving your WHR
Reduce overall body fat
You cannot spot-reduce belly fat. A calorie deficit that reduces overall body fat will shrink waist circumference. Aim for moderate, sustainable weight loss of 0.5–1 kg per week.
Exercise regularly
Both aerobic exercise and strength training reduce visceral fat. HIIT and resistance training are particularly effective for improving body composition and lowering WHR.
Limit added sugar and alcohol
High sugar intake and excess alcohol are strongly linked to visceral fat accumulation. Reducing both can lead to measurable decreases in waist circumference over several weeks.
Related tools
Frequently asked questions
What is waist-to-hip ratio?
Waist-to-hip ratio (WHR) is the circumference of your waist divided by the circumference of your hips. It measures where you carry your body fat — around your abdomen (apple shape) or hips and thighs (pear shape).
Why does WHR matter for health?
Abdominal fat (apple shape, high WHR) is more metabolically active and linked to higher risks of heart disease, type 2 diabetes and metabolic syndrome than fat stored around the hips and thighs.
Where should I measure?
Waist: at the narrowest point between the bottom of your ribs and the top of your hip bone, usually around your navel. Hips: at the widest point around your buttocks. Measure relaxed, with the tape level.
What is a healthy WHR?
WHO guidelines: For men, below 0.90 is low risk, 0.90–0.99 is moderate risk, 1.0+ is high risk. For women, below 0.80 is low risk, 0.80–0.89 is moderate risk, 0.90+ is high risk.
Can I improve my WHR?
Yes — reducing overall body fat through a calorie deficit, especially abdominal fat, lowers WHR. Strength training and high-intensity exercise are particularly effective for reducing visceral fat.