Waist to Hip Ratio Calculator
Calculate your waist-to-hip ratio (WHR), a measure of body fat distribution. WHO uses it, alongside waist circumference, to flag a substantially increased risk of metabolic complications.
Reviewed & updated for 2026 by Rakesh Choudhary, PhDMethodology & sources · How we calculate
WHO cut-offs for WHR and waist size
| Measure | Men | Women | Risk of metabolic complications |
|---|---|---|---|
| Waist circumference | above 94 cm (37.0 in) | above 80 cm (31.5 in) | Increased |
| Waist circumference | above 102 cm (40.2 in) | above 88 cm (34.6 in) | Substantially increased |
| Waist-to-hip ratio | 0.90 or higher | 0.85 or higher | Substantially increased |
Source: WHO, Waist Circumference and Waist–Hip Ratio: Report of a WHO Expert Consultation (2008), Annex A, Table A1. Inches are converted from WHO's centimetres.
WHO sets a single waist-to-hip cut-off for each sex, and this calculator reports only whether you are at or above it. Charts that add a "moderate" band are not using WHO's table.
Why WHR matters
WHR captures something BMI doesn't: where your body stores fat. WHO's expert consultation notes that abdominal fat can vary widely among people with the same BMI, which is why it recommends abdominal measures alongside BMI:
- Apple shape (high WHR): Fat concentrated around the abdomen, including the deeper fat around the organs. This is the pattern WHO's cut-offs flag.
- Pear shape (low WHR): Fat concentrated on the hips and thighs, mostly under the skin.
The WHO report traces the use of WHR to studies from the 1980s: in middle-aged men, a higher ratio was linked to heart attack, stroke and early death while BMI was not, and in women WHR appeared to be a stronger independent risk factor than BMI.
How to measure correctly
WHO's recommended protocol:
- Stand relaxed with feet close together, arms at your sides and weight evenly spread, wearing little clothing
- Use a tape that doesn't stretch
- Waist: at the midpoint between the bottom of your lowest rib and the top of your hip bone (iliac crest)
- Hips: around the widest part of your buttocks
- Tape parallel to the floor, not twisted
- Read the tape at the end of a normal breath out
- Take each measurement twice. If the two are within 1 cm, use the average; if not, measure twice again
How to actually lower your WHR
WHO's report doesn't set out a plan for lowering WHR. In practice the waist measurement comes down with overall fat loss, which comes from eating fewer calories than you use and staying physically active.
Spot-reduction exercises (sit-ups, crunches) do NOT remove belly fat on their own. They strengthen the muscle underneath, but the fat layer above depends on your overall energy balance. If you have a health condition, talk to your doctor before starting a weight-loss plan.
WHR limitations worth knowing
WHR isn't perfect. It misses some real health risks and overstates others depending on context:
- Pregnancy changes both measurements, so the ratio isn't meaningful during pregnancy. WHO's report also notes that pregnancy is associated with gains in abdominal fat after the birth.
- Very muscular hips and glutes make the hip measurement larger and the ratio smaller, even if the waist is large. Waist circumference alone may be more telling in that case.
- Different populations carry risk differently. WHO's consultation found substantial evidence that the link between abdominal fat and disease risk varies between populations, especially for people of Asian descent, but did not set separate cut-offs.
- Measurement varies between people taking it and between repeat readings, which is why WHO's protocol measures twice.
For a fuller picture, look at WHR together with waist circumference (WHO: substantially increased risk above 102 cm, about 40.2 in, for men and 88 cm, about 34.6 in, for women), BMI, and blood tests your doctor orders. No single number captures all health risk.
FAQs
What is waist-to-hip ratio?
Waist-to-hip ratio (WHR) is your waist circumference divided by your hip circumference. It's a simple measure of body fat distribution. A higher WHR means more fat carried around the abdomen, which WHO's expert consultation links to a higher risk of metabolic complications than fat carried on the hips and thighs.
How is WHR measured?
Measure your waist halfway between your lowest rib and your hip bone, and your hips at their widest, in the same unit, then divide waist by hips. The measuring steps on this page follow WHO's protocol, including how to stand and when to read the tape.
What's a healthy WHR for men and women?
WHO sets one cut-off per sex: a WHR of 0.90 or higher for men, or 0.85 or higher for women, marks substantially increased risk of metabolic complications. Below that, you are below WHO's cut-off. WHO does not define a separate "moderate" band; charts that show one are using another source.
Is WHR better than BMI?
They measure different things. BMI relates total weight to height; WHR shows where fat is carried, which BMI can't. WHO's consultation recommended measures of abdominal fat to complement BMI, not replace it, and doctors often use both.
How accurate is the waist-to-hip ratio?
WHR is an indirect measure: it reflects both the fat under the skin and the fat inside the abdomen, but can't separate them. Imaging such as a DEXA, CT or MRI scan measures body fat directly but isn't practical for most people. WHO notes that results vary between measurers and between repeat measurements, which is why its protocol takes each measurement twice.
Can I lower my WHR through exercise?
Waist size tends to shrink as you lose fat overall. Crunches and other spot exercises build the muscle beneath but don't burn fat from one place. A doctor can help you plan safely, especially with a health condition.
Does WHR change with age?
Often, yes. WHO's report notes that ageing shifts fat from under the skin to deeper abdominal stores, that waist circumference rises with age in adults, and that menopause is associated with fat moving to the abdomen, though it's unclear how much of that is hormonal and how much is age. In men, lower testosterone is associated with more fat mass.
Is WHR or waist circumference alone better?
Both are in WHO's table. For waist circumference alone, WHO lists increased risk above 94 cm (37.0 in) for men and 80 cm (31.5 in) for women, and substantially increased risk above 102 cm (40.2 in) and 88 cm (34.6 in). Waist circumference needs only one measurement; WHR also accounts for hip size.