Waist-to-Hip Ratio (WHR) Calculator

What is Waist-to-Hip Ratio (WHR)?

The Waist-to-Hip Ratio (WHR) is a key indicator used to measure the distribution of body fat in your body. It is calculated by comparing the circumference of your waist to that of your hips. This ratio helps to determine whether you are storing fat in your abdomen, which is closely linked to several health risks. Higher WHR values suggest more fat accumulation around the waist, which has been associated with a higher risk ofcardiovascular disease, diabetes, and other health conditions.

How to Calculate Your Waist-to-Hip Ratio

To calculate your Waist-to-Hip Ratio, you will need two measurements:

1. Waist Measurement: Measure the circumference of your waist at the narrowest part, usually just above the belly button.
2. Hip Measurement: Measure the circumference of your hips at the widest part, typically around the buttocks.

Once you have these measurements, divide the waist measurement by the hip measurement. The resulting number is your Waist-to-Hip Ratio (WHR). For example, if your waist is 70 cm and your hips are 90 cm, your WHR would be 0.78.

What Does the Waist-to-Hip Ratio Mean?

Understanding your WHR is important because it gives insight into your health risks, particularly related to fat distribution. While body mass index (BMI) measures overall body weight, WHR focuses on the fat stored around the waist, which is more closely linked to health concerns.

A Good Ratio: For men, a WHR of 0.9 or less is considered low risk, while for women, a WHR of 0.8 or less indicates a lower risk. This means you are less likely to have significant fat deposits around the abdomen.

An Average Ratio: For men, a WHR between 0.9 and 1.0, and for women between 0.8 and 0.85, suggests moderate risk. This indicates a higher proportion of abdominal fat but not at a level that is critically high.

A High Ratio: A WHR above 1.0 for men and 0.85 for women indicates a high risk. This suggests a significant amount of fat stored in the abdominal area, which is associated with a higher likelihood of developing conditions like heart disease and diabetes.

Tracking your WHR helps you monitor your health and take proactive steps to manage your fat distribution through diet, exercise, and lifestyle changes.

References

• World Health Organization. Waist Circumference and Waist-Hip Ratio: Report of a WHO Expert Consultation. Geneva, 2008.
• National Institutes of Health. "The Importance of Waist-to-Hip Ratio in Health Assessments." Updated 2023.
• Harvard Health Publishing. "Waist-to-Hip Ratio: A Better Measure of Heart Disease Risk?"