Use this free Waist-to-Hip Ratio (WHR) Calculator to quickly assess your body fat distribution and understand your potential health risks. Just enter your waist and hip measurements to get instant results. According to the World Health Organization, abdominal obesity is a major risk factor for cardiovascular disease and early mortality.
What Is Waist-to-Hip Ratio?
The waist-to-hip ratio is a simple calculation that compares the size of your waist to your hips. It’s an important indicator of how body fat is distributed, which can reveal your risk for conditions like heart disease, type 2 diabetes, and certain cancers.
Waist-to-Hip Ratio Calculator
Why Waist-to-Hip Ratio Matters
Unlike BMI, which only considers your height and weight, the WHR focuses on abdominal fat. This makes it a better predictor of health risks related to obesity.
How to Measure
- Waist: Measure around the narrowest part of your waist, just above the belly button.
- Hips: Measure around the widest part of your hips and buttocks.
WHR Risk Categories
For women:
- Below 0.80: Low risk
- 0.80–0.84: Moderate risk
- 0.85 and above: High risk
For men:
- Below 0.90: Low risk
- 0.90–0.99: Moderate risk
- 1.00 and above: High risk
Who Should Use This Calculator?
Anyone interested in tracking their health, especially those concerned about belly fat or at risk for cardiovascular disease, can benefit from this calculator. It’s also helpful for fitness trainers, dietitians, and health professionals who want a quick and easy tool to assess clients. A study from Harvard Health suggests that waist-to-hip ratio is often a more accurate predictor of health risks than BMI.
Improve Your WHR
To improve your waist-to-hip ratio:
- Focus on losing belly fat through cardio and strength training.
- Follow a balanced diet rich in fiber, healthy fats, and lean protein.
- Reduce processed foods, sugars, and alcohol.
- Stay active and maintain a healthy lifestyle.