Waist-to-Hip Ratio (WHR) Calculator
Calculate your Waist-to-Hip Ratio (WHR) by entering your waist and hip circumference measurements. WHR is a simple tool to assess body fat distribution and potential associated health risks.
Calculate Your WHR
What is Waist-to-Hip Ratio?
Waist-to-Hip Ratio (WHR) is a measurement that compares the circumference of your waist to that of your hips. It's calculated simply as:
WHR = Waist Circumference / Hip Circumference
WHR provides an indication of how body fat is distributed. Storing more fat around the waist (abdominal or visceral fat, often called an "apple" body shape) is generally associated with higher health risks than storing fat primarily in the hips and thighs (a "pear" body shape).
How to Measure Waist and Hips Accurately
Accurate measurements are crucial for a meaningful WHR. Use a flexible, non-stretch tape measure:
- Waist Circumference: Stand relaxed, without sucking in your stomach. Find the midpoint between your lowest rib and the top of your hip bone (iliac crest) - this is often just above your belly button. Wrap the tape measure horizontally around this point. Ensure the tape is snug but doesn't dig into the skin, and parallel to the floor. Take the measurement after a normal exhale.
- Hip Circumference: Stand with your feet together. Wrap the tape measure horizontally around the widest part of your hips or buttocks. Again, ensure the tape is snug, level, and doesn't compress the skin.
Take each measurement 2-3 times and average them for best results. Use the same units (inches or cm) for both measurements.
Interpreting Your WHR and Health Risks
WHR helps assess the risk associated with abdominal obesity. Higher levels of abdominal fat are linked to increased risk of cardiovascular disease, type 2 diabetes, hypertension, and certain cancers.
The World Health Organization (WHO) defines abdominal obesity based on WHR as:
- Men: WHR ≥ 0.90 indicates substantially increased risk.
- Women: WHR ≥ 0.85 indicates substantially increased risk.
A lower WHR generally suggests a lower risk profile related to fat distribution. However, it's important to note:
- WHR doesn't measure overall body fat percentage.
- It's just one piece of the health puzzle. Consider it alongside BMI, lifestyle factors, and medical history.
- Consult a healthcare professional for a comprehensive health assessment.
Limitations of WHR
While useful, WHR has limitations:
- It can be difficult to measure accurately, especially hip circumference.
- It may be less reliable in individuals with very high BMI or those who are very muscular around the hips/glutes.
- Waist circumference alone is also considered a strong indicator of health risk.
Frequently Asked Questions (FAQ)
What is Waist-to-Hip Ratio (WHR)?
Waist-to-Hip Ratio (WHR) is a simple measurement used to assess body fat distribution. It compares the circumference of your waist to the circumference of your hips. A higher WHR indicates more fat stored around the waist ("apple shape"), which is linked to higher health risks compared to fat stored primarily in the hips and thighs ("pear shape").
How is WHR calculated?
WHR is calculated by dividing your waist circumference measurement by your hip circumference measurement (WHR = Waist Circumference / Hip Circumference). Ensure both measurements are taken using the same units (e.g., both inches or both centimeters).
Why is WHR considered an indicator of health risk?
Fat stored around the abdomen (visceral fat) is more metabolically active and associated with a higher risk of developing conditions like heart disease, type 2 diabetes, and high blood pressure compared to fat stored subcutaneously around the hips and thighs. WHR provides a quick indicator of this abdominal fat accumulation.
How should I measure my waist and hips accurately for WHR?
For the waist, measure horizontally around the narrowest point between your lowest rib and the top of your hip bone, typically just above the navel. Relax and exhale normally. For the hips, measure horizontally around the widest part of your buttocks/hips. Keep the tape measure snug but not tight, and parallel to the floor for both measurements.
What do the WHR results mean?
According to the World Health Organization (WHO), increased health risk is associated with WHR values ≥ 0.90 for men and ≥ 0.85 for women. Ratios below these thresholds are generally considered lower risk regarding fat distribution patterns. However, WHR is just one indicator and should be considered alongside other health metrics like BMI and body fat percentage.