Interactive Waist to Hip Ratio Calculator

Calculate your waist-to-hip ratio (WHR) to assess cardiovascular and metabolic risk. Enter your waist and hip circumferences using either metric or imperial units. Results automatically display in both systems with gender-specific analysis.

Female
Male
Metric (cm)
Imperial (inches)
Results will display in both cm and inches automatically
Measure at the narrowest point or navel level
Measure at the widest part of your buttocks

Waist to Hip Ratio Formulas & WHO Guidelines

Understanding gender-specific health risk factors

WHR Definition

The waist-to-hip ratio (WHR) is a key indicator of fat distribution and cardiovascular risk. It identifies “apple-shaped” (higher risk) vs “pear-shaped” (lower risk) body types. Central obesity (high WHR) is strongly linked to heart disease, diabetes, and metabolic syndrome.

Calculation Formula

WHR = Waist Circumference ÷ Hip Circumference

WHO Risk Categories by Gender

Gender Low Risk Moderate Risk High Risk Health Implications
Female < 0.80 0.80 – 0.85 > 0.85 High risk: 3x cardiovascular disease, 4x diabetes
Male < 0.90 0.90 – 0.95 > 0.95 High risk: 2x cardiovascular disease, 3x diabetes

Clinical Research

Studies in The Lancet and Circulation demonstrate WHR is a stronger predictor of myocardial infarction than BMI. A meta-analysis of 220,000 participants found each 0.01 increase in WHR increases cardiovascular risk by 2%. The WHO recommends WHR screening for all adults over 40.

How It Works
Three simple steps to assess your fat distribution risk with automatic unit conversion
1

Select Gender & Units

Choose your gender for accurate risk assessment (thresholds differ). Select metric (cm) or imperial (inches) for input—calculator converts automatically.

2

Measure Waist & Hip

Measure waist at narrowest point/navel and hip at widest buttocks point. Enter values in your chosen unit system.

3

Get Dual Unit Assessment

Receive WHR with gender-specific risk classification. All results display in both cm and inches for complete understanding.

Frequently Asked Questions
Everything about waist-to-hip ratio measurement and health implications

The World Health Organization (WHO) suggests that keeping your waist-to-hip ratio (WHR) below certain thresholds may help reduce your risk of health problems.

  • 0.85 or less for women
  • 0.90 or less for men

The table below builds on these thresholds using categories commonly found in health resources like Healthline, to give a general idea of how different WHR values may relate to health risk. Bear in mind that these risk categories aren’t universally agreed upon and may vary between health organisations.

Female Male Health Risk
0.80 or lower 0.95 or lower Low health risk
0.81 to 0.85 0.96 to 1.0 Moderate risk
0.86 or higher 1.0 or higher High risk

For women, the ideal WHR is below 0.80 according to WHO guidelines. 0.80-0.85 indicates moderate risk, and above 0.85 is high risk. A ratio of 0.70-0.79 is considered optimal and correlates with lower cardiovascular disease and diabetes risk. This calculator shows both cm and inches for easy reference.

For men, the ideal WHR is below 0.90. 0.90-0.95 indicates moderate risk, and above 0.95 is high risk. Men naturally carry more abdominal fat, so thresholds are higher than for women. Maintaining WHR below 0.90 significantly reduces heart disease and metabolic syndrome risk.

Waist: Measure at the narrowest point, usually at the navel level. Stand relaxed, breathe normally, and measure after exhaling.

Hip: Measure at the widest part of your buttocks. Keep feet together and tape parallel to the floor.

Take 2-3 measurements and use the average. Enter in cm or inches—calculator converts automatically.

No—both measurements must use the same unit system for accurate ratio calculation. Choose either metric (cm) or imperial (inches) for both waist and hip inputs. The calculator will then display results in both systems for your reference, but internal calculation requires consistent units.

Yes. WHR is superior to BMI for predicting cardiovascular disease and diabetes because it identifies dangerous visceral fat and central obesity. BMI doesn’t distinguish between muscle and fat or reveal fat distribution patterns. Studies show WHR is 3x more accurate than BMI for heart disease risk prediction.

Women naturally have higher hip circumferences due to pelvic structure and essential fat stores for reproduction. Men tend to accumulate more abdominal fat. Gender-specific thresholds (0.80 for women, 0.90 for men) account for these physiological differences and provide accurate risk assessment for each sex.

Focus on reducing abdominal fat while maintaining hip muscle:

  • Reduce refined carbs and sugary foods
  • Increase protein and fiber intake
  • Do cardio (150+ min/week) and strength training
  • Target core exercises but don’t spot-reduce
  • Manage stress and sleep 7-9 hours

Aim for overall fat loss—WHR will improve as abdominal fat decreases.

Check monthly when actively improving your health. Weekly measurements can fluctuate due to water retention or measurement error. Track trends over 3-6 months for meaningful progress. Always measure at the same time of day (morning is best) and use the same unit system for consistency.

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