Waist-to-Hip Ratio (WHR) Calculator
Enter your waist and hip measurements, along with your gender, to calculate your Waist-to-Hip Ratio (WHR) and assess your health risk.
Understanding Your Waist-to-Hip Ratio (WHR)
The Waist-to-Hip Ratio (WHR) is a simple, yet powerful, health indicator that measures the ratio of your waist circumference to your hip circumference. It's a key tool used to assess body fat distribution and can provide insights into potential health risks associated with excess abdominal fat.
Why is WHR Important?
Unlike Body Mass Index (BMI), which only considers overall weight relative to height, WHR specifically focuses on where your body stores fat. Accumulating fat around your waist (apple shape) is considered more dangerous than fat stored around your hips and thighs (pear shape). High abdominal fat is strongly linked to an increased risk of:
- Heart disease
- Type 2 diabetes
- High blood pressure
- Stroke
- Certain cancers
Therefore, WHR can be a better predictor of these health risks than BMI alone, especially for individuals who are not clinically obese but carry excess weight around their midsection.
How to Measure Your Waist and Hips Accurately
For the most accurate WHR calculation, follow these steps:
- Waist Circumference: Stand upright and breathe out normally. Measure around the smallest part of your waist, usually just above your belly button. Ensure the tape measure is snug but not compressing your skin, and parallel to the floor.
- Hip Circumference: Stand with your feet together. Measure around the widest part of your hips and buttocks. Again, ensure the tape measure is parallel to the floor.
- Units: Use the same unit of measurement (centimeters or inches) for both waist and hip measurements. The calculator above uses centimeters for consistency.
Interpreting Your WHR Results
The interpretation of WHR varies slightly between men and women due to natural differences in body fat distribution. Generally, a lower WHR indicates a healthier fat distribution.
For Men:
- Below 0.90: Low health risk (healthy range)
- 0.90 – 0.99: Moderate health risk
- 1.00 and above: High health risk
For Women:
- Below 0.80: Low health risk (healthy range)
- 0.80 – 0.84: Moderate health risk
- 0.85 and above: High health risk
Examples:
- Example 1 (Healthy Male): Waist = 85 cm, Hips = 95 cm. WHR = 85 / 95 = 0.89. This falls into the low health risk category for men.
- Example 2 (High Risk Male): Waist = 100 cm, Hips = 95 cm. WHR = 100 / 95 = 1.05. This indicates a high health risk for men.
- Example 3 (Healthy Female): Waist = 70 cm, Hips = 90 cm. WHR = 70 / 90 = 0.78. This is within the low health risk category for women.
- Example 4 (Moderate Risk Female): Waist = 82 cm, Hips = 98 cm. WHR = 82 / 98 = 0.84. This suggests a moderate health risk for women.
Limitations of WHR
While WHR is a valuable indicator, it's not without limitations. It doesn't account for muscle mass, which can influence measurements. For instance, a very muscular individual might have a higher WHR without necessarily having excessive abdominal fat. It should be used as part of a broader health assessment, alongside other metrics and professional medical advice.
Always consult with a healthcare professional for personalized health advice and interpretation of your health metrics.