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Waist to Hip Ratio Calculator
Calculate your WHR to assess body shape and health risk. Understand your fat distribution pattern and cardiovascular risk level.
Your Measurements
Understanding Waist-to-Hip Ratio
Waist-to-hip ratio (WHR) is a simple measurement that indicates how fat is distributed on your body. It's calculated by dividing your waist circumference by your hip circumference. This ratio is a powerful predictor of health risks, often more accurate than BMI alone.
WHR Risk Categories
Men:
- Low Risk: < 0.90
- Moderate Risk: 0.90 - 0.99
- High Risk: ≥ 1.00
Women:
- Low Risk: < 0.80
- Moderate Risk: 0.80 - 0.85
- High Risk: ≥ 0.86
Apple vs. Pear Shape
Apple Shape (High WHR): Fat stored around the abdomen. Higher risk for heart disease, type 2 diabetes, and metabolic syndrome.
Pear Shape (Low WHR): Fat stored around hips and thighs. Generally lower health risks, though excess weight is still a concern.
⚠️ Visceral Fat Warning
A high WHR indicates excess visceral fat (fat around your organs), which is metabolically active and releases inflammatory substances. This type of fat is far more dangerous than subcutaneous fat.
💡 Expert Tip from Dr. Alex M.
You can't spot-reduce belly fat, but a combination of regular cardio, strength training, and a calorie deficit will help reduce overall body fat, including dangerous visceral fat around your waist.
Frequently Asked Questions
What is a healthy waist-to-hip ratio?
For men, a WHR below 0.90 is considered low risk. For women, a WHR below 0.80 is low risk. Higher ratios indicate increased health risks, particularly for cardiovascular disease and diabetes.
What does waist-to-hip ratio tell you?
WHR indicates how fat is distributed on your body. A higher ratio (apple shape) means more fat around the waist, which is associated with higher health risks. A lower ratio (pear shape) means more fat around the hips, which carries lower health risks.
How do I measure my waist and hips correctly?
Waist: Measure around the narrowest part of your torso, usually just above the belly button. Hips: Measure around the widest part of your buttocks. Stand relaxed and breathe normally during measurement.