AkCalculators

Waist-to-Hip Ratio: What it tells you about health and how to measure it correctly

Waist-to-hip ratio (WHR) is a long-standing anthropometric measure that expresses where your body stores fat. Unlike body mass index (BMI), which compares weight to height, WHR identifies central (abdominal) fat relative to hip circumference. A higher WHR — more fat around the waist relative to the hips — is associated with greater cardiometabolic risk including heart disease, type 2 diabetes, and metabolic syndrome. This guide explains how to measure WHR, how to interpret it using World Health Organization thresholds, and how to use WHR alongside other clinical measures.

Why fat distribution matters

Fat stored deep in the abdominal cavity (visceral fat) behaves differently from fat stored beneath the skin on hips and thighs. Visceral fat is metabolically active: it releases inflammatory signals and free fatty acids that can impair insulin sensitivity and promote atherosclerosis. People with similar BMIs can have very different health risks depending on whether fat is concentrated centrally (apple-shaped) or peripherally (pear-shaped). WHR offers a quick proxy for this distribution.

How to measure waist and hip circumference

Accurate measurement is essential for meaningful WHR tracking. Follow these steps:

• Waist: Measure at the midpoint between the lower rib and the top of the iliac crest (hip bone), or at the narrowest point if that is easier to find. Have the subject stand relaxed, breathe normally, and wrap the tape snugly but not compressing the skin.
• Hip: Measure at the widest part of the buttocks, ensuring the tape is level around the hips and parallel to the floor.
• Units: Use the same unit for both measurements. This calculator supports cm and inches and converts automatically.
• Repeat: Take two measurements and average them for better accuracy. If results differ substantially, take a third measurement.

WHO thresholds and interpreting WHR

The World Health Organization provides practical WHR thresholds for increased cardiometabolic risk. Commonly used cutoffs are:

• Men: Increased risk ≥ 0.90, Substantially increased risk ≥ 1.00
• Women: Increased risk ≥ 0.85, Substantially increased risk ≥ 0.90

For simplicity this calculator reports three categories:

1. Low risk — WHR below increased-risk threshold (men <0.90, women <0.85).
2. Increased risk — WHR at or above the increased-risk cutoff but below the substantially increased cutoff (men 0.90–0.99, women 0.85–0.89).
3. Substantially increased risk — WHR at or above the higher cutoff (men ≥1.00, women ≥0.90).

These categories are screening thresholds and should be interpreted alongside other measures such as BMI, blood pressure, blood lipids and glucose.

WHR vs waist circumference and BMI

Waist circumference alone is also a useful predictor: absolute waist size correlates with visceral fat and disease risk. WHR, however, captures proportional distribution and can be informative even when waist circumference alone is borderline. BMI remains valuable for population-level screening but cannot distinguish muscle from fat or indicate fat distribution. Using WHR together with BMI and waist circumference provides a fuller picture.

Limitations

WHR is a simple screening tool — it does not diagnose disease. Ethnic differences exist in risk at given WHR levels and guidelines may vary. Measurement technique and clothing can affect values, so standardization matters. In pregnancy WHR is not valid.

Practical steps if your WHR is elevated

• Discuss results with your healthcare provider for a comprehensive risk assessment.
• Adopt lifestyle changes: increase physical activity (including resistance training), improve diet quality (whole foods, reduce sugary/processed foods), lose weight if overweight.
• Control other risk factors such as blood pressure, lipids, and smoking.
• Use WHR tracking over months to monitor changes from interventions (same technique each time).

Disclaimer: This calculator is informational and not a substitute for clinical assessment. For medical advice about cardiometabolic risk, consult a healthcare professional.