Waist-to-Hip Ratio Calculator — Health Risk Assessment

For men: below 0.90 is low risk, 0.90–0.99 is moderate risk, 1.0 or above is high risk. For women: below 0.80 is low risk, 0.80–0.84 is moderate risk, 0.85 or above is high risk. The WHO uses these thresholds for cardiovascular risk assessment.

Waist: Measure at the narrowest point of your midsection, usually halfway between your lowest rib and the top of your hip bone, after exhaling naturally. Hip: Measure at the widest point of your hips and buttocks. Stand straight and breathe normally during both measurements.

Where you store fat is as important as how much you carry. Fat stored around the abdomen (apple shape, high WHR) is metabolically active and associated with insulin resistance, heart disease, and type 2 diabetes. Fat stored around the hips (pear shape, low WHR) is less metabolically harmful.

WHR and BMI measure different things. WHR specifically captures fat distribution and central obesity risk. BMI measures weight relative to height but cannot distinguish fat from muscle. For cardiovascular risk specifically, WHR is considered a better predictor than BMI alone.

Reduce abdominal fat through a calorie-controlled diet, reduce refined carbohydrates and sugary drinks, increase aerobic exercise (walking, running, swimming), and incorporate strength training. Spot reduction is not possible — overall fat loss reduces waist circumference.