What is the waist-to-hip ratio?
The waist-to-hip ratio (WHR) compares the size of your waist with the size of your hips. It shows where your body stores fat. People who store more fat around the waist (an “apple” shape) have a higher risk of type 2 diabetes, heart attack and stroke than people who store more fat around the hips and thighs (a “pear” shape), even at the same weight.
The reason is visceral fat — the deep fat that surrounds your liver, pancreas and intestines. It releases inflammatory substances and fatty acids that disturb blood sugar and cholesterol. The World Health Organization (WHO) recommends WHR as one of the best simple measures of this risk, and large studies have found it predicts heart attack risk better than BMI.
How the waist-to-hip ratio calculator works
WHR = waist circumference ÷ hip circumference (both in the same unit).
Example: a woman with an 84 cm waist and 102 cm hips has a WHR of 84 ÷ 102 = 0.82 (moderate risk).
How to measure
- Waist: stand straight, breathe out gently and measure midway between your lowest rib and the top of your hip bone (usually just above the belly button).
- Hips: measure around the widest part of your buttocks.
- Keep the tape level and snug, but not tight. Measure on bare skin or thin clothing.
Waist-to-hip ratio chart: low, moderate and high risk
| Health risk | Women | Men | Body shape |
|---|---|---|---|
| Low | Below 0.80 | Below 0.90 | Pear |
| Moderate | 0.80 – 0.84 | 0.90 – 0.99 | Avocado / in between |
| High | 0.85 and above | 1.0 and above | Apple |
The WHO defines “substantially increased risk” of metabolic complications as a WHR of 0.85 or more for women and 0.90 or more for men.
Benefits of measuring your waist-to-hip ratio
- Spots hidden risk: people with a “normal” BMI can still carry harmful belly fat.
- Tracks real progress: your waist can shrink even when the scale barely moves.
- Early warning for insulin resistance, PCOS-related weight gain and metabolic syndrome.
- Free and simple — all you need is a tape measure.
Health warnings
- WHR is a screening tool, not a diagnosis. A high result means you should check your blood pressure, blood sugar (HbA1c) and cholesterol with your doctor.
- Not accurate during pregnancy, or for people with a waist under about 70 cm, or with a large abdominal hernia or bloating.
- Results are less reliable in children and teenagers.
- South Asian adults may have higher risk at lower waist sizes — consider the waist-to-height ratio too.
How to reduce belly fat
You cannot “spot reduce” fat with sit-ups, but belly fat responds well to overall fat loss. Cut down on sugary drinks, sweets and refined white flour; choose high-fibre foods such as oats, lentils and vegetables; include protein at every meal; walk after meals; do strength training; sleep well and manage stress, which raises cortisol. Our guides to abdominal fat and the insulin resistance diet explain more.
Frequently asked questions
What is a healthy waist-to-hip ratio for a woman?
A WHR below 0.80 is considered low risk for women. Between 0.80 and 0.84 is moderate risk, and 0.85 or above is high risk according to WHO guidance.
What is a healthy waist-to-hip ratio for a man?
For men, a WHR below 0.90 is low risk, 0.90–0.99 is moderate risk and 1.0 or above is high risk.
Is waist-to-hip ratio better than BMI?
WHR and BMI measure different things. BMI shows overall weight for height; WHR shows where fat is stored. Studies suggest WHR predicts heart disease risk better than BMI, so using both gives the best picture.
Can I change my waist-to-hip ratio?
Yes. Losing body fat through a balanced diet and regular activity usually reduces waist size first, which lowers your WHR. Strength training for the glutes can also increase hip size slightly.
Why do apple-shaped people have higher health risks?
Fat stored deep in the abdomen (visceral fat) affects how the liver and muscles handle sugar and fat, raising the risk of insulin resistance, diabetes and heart disease.
Sources
- World Health Organization. Waist circumference and waist–hip ratio: report of a WHO expert consultation. Geneva, 2008.
- Yusuf S, et al. Obesity and the risk of myocardial infarction in 27,000 participants from 52 countries (INTERHEART). The Lancet 2005;366:1640–1649.