Waist-to-Hip Ratio Calculator
Measure your body fat distribution and assess cardiovascular health risk using the WHO standard.
Enter measurements in centimetres. Results update instantly.
Biological Sex (affects risk thresholds)
Measured at navel level
Measured at widest point of hips/buttocks
WHO Risk Classification
♂ Male
♀ Female
Source: World Health Organization (WHO), 2008 — Waist circumference and waist–hip ratio: Report of a WHO expert consultation.
About Waist-to-Hip Ratio Calculator
What is WHR and how is it calculated?
WHR (Waist-to-Hip Ratio) is the ratio of the circumference of your waist to the circumference of your hips. It is used to assess fat distribution — specifically whether body fat is concentrated around the abdomen (apple shape) or hips (pear shape).
Example: 80 cm ÷ 98 cm = 0.82
Abdominal (central) obesity is more strongly associated with cardiovascular disease, type 2 diabetes, and metabolic syndrome than overall body weight.
How to measure waist and hip correctly
Waist: Stand upright, breathe out normally, then measure around the narrowest part of the torso — usually at the level of the navel, midway between the bottom rib and the top of the hip bone.
Hip: Measure around the widest part of your hips and buttocks, keeping the tape horizontal and snug but not compressing the skin.
Measure in the morning before eating, in light clothing. Take two measurements and average them if they differ.
WHR vs BMI — which is better?
BMI measures overall body weight relative to height but cannot distinguish between fat and muscle, or between abdominal and peripheral fat. WHR specifically captures central obesity — fat around the abdomen — which is the type most strongly associated with heart disease, stroke and diabetes.
Research suggests WHR is a stronger predictor of cardiovascular events than BMI alone. Using both together gives a more complete picture. Neither replaces a full clinical assessment.
Apple shape vs pear shape — why does it matter?
Apple shape (high WHR) — fat concentrated around the abdomen. Visceral fat (around internal organs) is metabolically active, releasing inflammatory compounds that raise the risk of heart disease, insulin resistance, and type 2 diabetes.
Pear shape (low WHR) — fat concentrated around the hips and thighs. Subcutaneous fat in this region is less metabolically harmful and may in some studies be mildly protective against metabolic disease.
Can I improve my WHR?
Yes. Waist circumference (the numerator) tends to reduce more readily than hip circumference with lifestyle changes, so WHR generally improves with:
- Regular aerobic exercise (walking, cycling, swimming) — reduces visceral fat
- Reducing refined carbohydrates and added sugar
- Adequate sleep — poor sleep increases cortisol, which promotes abdominal fat
- Stress management — chronic stress elevates cortisol and central fat accumulation
- Resistance training — builds muscle, improves metabolic rate