Waist to Hip Ratio Calculator
Calculate your waist-to-hip ratio (WHR) to assess your health risks. WHR is a simple measurement that can help determine overall health and risk of developing serious health conditions.
Waist to Hip Ratio: 0.00
| Health Risk | - |
|---|---|
| Body Shape | - |
Waist-to-Hip Ratio Categories
| Category | Women | Men | Health Risk |
|---|---|---|---|
| Low Risk | < 0.80 | < 0.95 | Low risk of cardiovascular disease |
| Moderate Risk | 0.80 - 0.85 | 0.95 - 1.0 | Moderate risk of cardiovascular disease |
| High Risk | > 0.85 | > 1.0 | High risk of cardiovascular disease |
About Waist to Hip Ratio
The waist-to-hip ratio (WHR) is a simple measurement that compares the circumference of your waist to that of your hips. It's used as an indicator of health and the risk of developing serious health conditions. Research has shown that people with more weight around their waist (apple-shaped bodies) face more health risks than those who carry more weight around their hips (pear-shaped bodies).
How to Measure
To calculate your WHR, follow these steps:
- Measure your waist: Stand up straight and exhale. Use a tape measure to check the distance around the smallest part of your waist, just above your belly button.
- Measure your hips: Stand with your feet together. Measure the distance around the widest part of your hips and buttocks.
- Calculate the ratio: Divide your waist measurement by your hip measurement to get your WHR.
Interpreting Your Results
WHR is a better predictor of cardiovascular disease than BMI or waist circumference alone. The World Health Organization (WHO) states that abdominal obesity is defined as a WHR of more than 0.90 for males and more than 0.85 for females. People with higher WHRs have higher risks for:
- Cardiovascular disease
- Type 2 diabetes
- High blood pressure
- Certain cancers
- Mortality from all causes
Limitations
While WHR is a useful tool, it has some limitations:
- It doesn't account for muscle mass versus fat mass
- It may not be accurate for very tall or very short individuals
- It doesn't distinguish between subcutaneous fat (under the skin) and visceral fat (around organs)
Improving Your WHR
To improve your WHR and reduce health risks:
- Engage in regular aerobic exercise (at least 150 minutes per week)
- Incorporate strength training to build muscle
- Follow a balanced diet rich in whole foods
- Reduce intake of processed foods and added sugars
- Manage stress levels, as cortisol can promote abdominal fat storage
- Get adequate sleep (7-9 hours per night)