Waist-to-Hip Ratio Calculator: WHR for Abdominal Obesity and Cardiovascular Risk
Free online waist-to-hip ratio (WHR) calculator. Enter your waist and hip measurements in metric or imperial units to get the ratio and a gender-specific, WHO-based low/moderate/high health-risk classification for abdominal obesity. Results update live and can be saved to local history — all computed privately in your browser.
Waist & hip circumferences
WHR = waist ÷ hip
Waist-to-hip result
Assesses abdominal obesity & visceral fat risk
WHO: men WHR ≥ 0.90 and women ≥ 0.85 indicate abdominal obesity, linked to higher risk of cardiovascular disease and type 2 diabetes. Measure the waist above the navel at the narrowest point and the hips at the widest part.
How to Use
Waist-to-Hip Ratio (WHR) Guide
Abdominal obesity · visceral fat risk
Waist-to-hip ratio (WHR) = waist ÷ hip and is a simple indicator of fat distribution — especially visceral (abdominal) obesity. Unlike BMI, WHR captures whether fat is stored around the abdomen or the hips and thighs. Abdominal fat is more strongly linked to cardiovascular disease, type 2 diabetes, high blood pressure and several cancers. WHO recommends men keep WHR below 0.90 and women below 0.85.
01 Why WHR matters more than weight
At the same weight, fat around the abdomen ("apple") is riskier than fat around the hips and thighs ("pear"). Visceral fat surrounds the liver, pancreas and other organs, releases inflammatory markers and interferes with insulin sensitivity — a core driver of metabolic syndrome. WHR captures this distribution cheaply.
Measure the waist at the narrowest point between the lower rib and the iliac crest at the end of a normal breath; measure hips at the widest point. Both in the same unit; the ratio is unitless.
- Men WHR < 0.90 low; 0.90–0.99 moderate; ≥ 1.00 high risk
- Women WHR < 0.80 low; 0.80–0.84 moderate; ≥ 0.85 high risk
- Central obesity can also be flagged by waist alone: men ≥ 90 cm, women ≥ 85 cm (Chinese standard)
- WHR is less reliable during pregnancy, for children, or for very muscular individuals
02 Improving your WHR
Lowering WHR means reducing visceral fat through a calorie deficit, regular aerobic exercise and strength training. Research shows 150 minutes/week of moderate cardio plus two strength sessions is most effective. Cutting added sugar, sugary drinks and alcohol while increasing fiber and quality protein also helps reduce abdominal fat.
Inputs
- sexSelects the WHO risk thresholds (men <0.90, women <0.85).
- waistWaist circumference at the narrowest point.
- hipHip circumference at the widest point.
Actions
- CalculateWHR and risk class update live as you type; this button saves the result to the history drawer.
- ResetRestores the default inputs.
- Waist circumference tracks visceral fat better than body weight — measure monthly
- Asian populations can develop central obesity at lower BMI; take waist seriously
- A "beer belly" is mostly visceral fat and is more harmful than subcutaneous fat
- Even at normal weight, an oversized waist warrants lifestyle improvements
- Evaluate WHR together with BMI, body fat, blood pressure and blood lipids/glucose
Waist-to-hip ratio (WHR) = waist ÷ hip and is a simple indicator of abdominal (including visceral) fat that can flag cardiometabolic risk better than BMI alone. Enter waist and hip measurements to get your ratio and a WHO-based low/moderate/high risk classification for men and women, in centimeters or inches.
Why WHR matters
Fat stored around the abdomen (apple shape) is more metabolically risky than fat on the hips and thighs (pear shape), because visceral fat near the liver and organs is linked to insulin resistance, high blood pressure and dyslipidemia. WHR is an easy way to gauge this fat distribution.
WHO risk thresholds
WHO references: men WHR < 0.90 and women < 0.85 are low risk; men 0.90–0.99 and women 0.85–0.89 moderate; men ≥ 1.0 and women ≥ 0.90 high. Thresholds vary slightly by ethnicity; in China central obesity can also be flagged by waist alone — men ≥ 90 cm, women ≥ 85 cm.
Measuring waist and hips
Measure the waist at the narrowest point above the navel (the natural waist, about midway between the top of the hip bones and the lowest rib) without sucking in or pulling tight; measure the hips at the widest part, usually around the greater trochanters. Measure both at the end of a normal breath, tape snug but not compressing skin, using the same unit.
Combine with BMI and body fat
WHR shows fat distribution, BMI shows overall weight and body fat percentage shows composition. Someone with a normal BMI but a high WHR can still have excess visceral fat. Use all three together and also monitor blood pressure, glucose and lipids for a complete cardiovascular picture.
FAQ
QWhat is a healthy waist-to-hip ratio?
WHO suggests men < 0.90 and women < 0.85 as low risk; above that indicates abdominal obesity. Chinese criteria also flag central obesity by waist alone: men ≥ 90 cm, women ≥ 85 cm.
QHow do I measure waist and hips?
Measure the waist at its narrowest point above the navel and the hips at their widest part. Keep the tape snug but not compressing skin, at a normal breath, using one unit for both.
QIs WHR more accurate than BMI?
They serve different purposes. BMI measures overall weight while WHR reflects fat distribution. WHR can be more sensitive to visceral fat and cardiovascular risk, but neither replaces the other.
QWhat do apple and pear shapes mean?
Apple shape means fat is mainly around the abdomen (higher WHR) with greater metabolic risk; pear shape means fat on hips and thighs (lower WHR) with relatively lower risk. These are broad categories.
QHow can I lower my waist-to-hip ratio?
Reduce overall body fat through a calorie deficit, add regular aerobic and resistance training, cut added sugar and alcohol, and sleep well. Spot reduction is not possible — WHR improves as total body fat drops.