Waist-to-Hip Ratio Calculator
See how your waist compares to your hips
Waist-to-hip ratio and body shape risk FAQ
What is waist-to-hip ratio and how do I calculate it?
Waist-to-hip ratio (WHR) is your waist circumference divided by your hip circumference, using the same unit for both. For example, if your waist is 80 cm and your hips are 100 cm, your ratio is 0.80. This tool does the division for you and then compares your number with simple sex-specific cut-offs linked with long-term health risk.
What is a healthy waist-to-hip ratio?
Many summaries of World Health Organization data describe a healthy WHR as up to about 0.9 for men and 0.85 for women. Ratios above these levels are associated with higher risk of conditions like type 2 diabetes and heart disease, especially when other risk factors are present. Some schemes also mark around 0.8 in women and 1.0 in men as higher-risk lines.
Why does sex matter for waist-to-hip ratio?
On average, women store more fat around the hips and thighs and men more around the abdomen. Because of this, healthy WHR ranges differ by sex. A ratio that might be typical for a man can point to higher central fat for a woman. This calculator uses a simple male vs female split to label your band.
Is waist-to-hip ratio better than BMI?
They measure different things. BMI compares weight to height, while WHR looks at fat distribution. You can have a “normal” BMI but a high WHR if you carry a lot of weight around your middle. Many experts now recommend looking at both BMI and waist measures together instead of using BMI alone.
How should I measure waist and hips?
For waist, stand up, relax and wrap the tape midway between the lowest ribs and the top of the hip bone, after breathing out gently. For hips, wrap the tape around the widest part of your hips and buttocks, keeping it level and snug but not digging in. Measure over light clothing or directly on the skin and use the same spots each time.
How often should I check my waist-to-hip ratio?
For most people, checking WHR every few months is enough. Daily or weekly checks produce a lot of small fluctuations that can be more stressful than useful. If you are actively working on weight, fitness or health goals, tracking WHR a few times a year and sharing the trend with your clinician can help them see how your body shape is changing.
Who should be cautious using WHR on their own?
People who are pregnant, growing children or teens, elite strength athletes, or anyone with major medical conditions or a history of eating disorders should be especially careful with any body measurements. In those cases, changes in waist and hip size may have different meanings and always need personalised professional guidance.
How to use this waist-to-hip ratio calculator
This page is designed to turn “apple vs pear” body-shape talk into clear numbers and bands. Instead of guessing whether your shape is in a safer or riskier zone, you can see your waist-to-hip ratio, where it sits for your sex, and how much change would be needed to move into a lower-risk band.
1. Pick units, sex, waist and hip measurements
Choose the unit system you actually think in: US (inches) or metric (centimetres). The calculator assumes both waist and hip are in the same unit. Select your sex so the tool can apply the correct cut-offs, then enter a relaxed waist measurement and a hip measurement taken around the widest part of your hips and buttocks.
2. Read your ratio, band and short explanation
Hit Check waist-to-hip ratio to see:
- Your waist-to-hip ratio to two decimal places.
- A risk band for your sex: lower, increased or high.
- A quick explanation of what that range tends to mean in studies.
The goal is not to label you as “good” or “bad”, but to give a simple early-warning gauge that you and your clinician can keep an eye on over time.
3. Use the bands to guide conversations, not self-judgement
If your ratio falls in an “increased” or “high” band, that is a cue to talk about lifestyle, medical history and next steps with a professional. It does not say anything about your worth as a person. Many people find it easier to focus on small, sustainable changes in food, movement, stress and sleep when they have a concrete, trackable number instead of vague “shape” comments.
4. Combine WHR with other health markers
Waist-to-hip ratio is only one piece of the picture. Blood pressure, cholesterol, blood sugars, smoking, mental health, medications and family history all change risk. Use the Copy summary button to drop your result into a note or message so you can bring it to check-ups alongside BMI, waist-only measures and lab results.
If seeing body-measurement numbers is distressing or triggering, ask for help in deciding how often, if at all, you should track them. Health improvements do not have to revolve around inches or centimetres to be real and important.
How the waist-to-hip ratio math and bands work
The math behind this tool is deliberately simple: it compares how large your waist is relative to your hips, then uses sex-specific cut-offs drawn from large population studies to group your result into a risk band.
1. Making sure both measurements share the same unit
WHR only works cleanly when waist and hip are both measured in the same unit. In this tool you can use inches or centimetres:
waist-to-hip ratio = waist ÷ hips
Because both numbers use the same unit, that unit cancels and the ratio is a unitless value like 0.76, 0.88 or 1.02.
2. Sex-specific cut-offs used in many guidelines
Large reviews and World Health Organization data commonly treat around 0.9 for men and 0.85 for women as key thresholds for higher abdominal-fat-related risk. Some schemes also describe WHR below about 0.8 in women and 0.9 in men as healthier ranges, with ratios at or above 1.0 for men flagged as higher risk.
This calculator uses a simple three-band scheme:
- Women: <0.80 = lower, 0.80–0.84 = increased, ≥0.85 = high.
- Men: <0.90 = lower, 0.90–0.99 = increased, ≥1.00 = high.
3. Turning a ratio into a quick explanation
Once your ratio is calculated and matched to a band, the tool adds a brief explanation of what that band usually means in research terms: whether your shape is more “pear-like” or more “apple-like” and how that tends to relate to long-term cardiometabolic risk in population studies.
4. Limitations and why context still matters
Like any simple measurement, WHR has limits. It cannot tell muscle from fat, see fat inside the abdomen, or account for age, ethnicity, hormones, medications or fitness level. That is why guidelines usually recommend combining WHR with BMI, waist-only measures and clinical judgment instead of using it on its own to make big decisions.
The safest way to use this calculator is as a conversation starter: a quick snapshot of body shape that you pair with professional advice and your own experience of how you feel day to day.
References and further reading on waist-to-hip ratio
These resources explain how waist-to-hip ratio is measured and why cut-offs differ by sex:
- Verywell Fit — Waist-to-hip ratio: Does it matter for health? — outlines how to measure waist and hips and summarises WHO-style cut-offs (≤0.9 for men, ≤0.85 for women) for lower risk.
- Healthline — Waist-to-hip ratio: Cut-offs, ways to calculate, and more — explains WHR, lists sex-specific thresholds, and links them with cardiometabolic risk factors.
- Kramer JR et al. — Waist-to-hip ratio and health outcomes — uses WHR ≥0.9 in men and ≥0.85 in women as high-risk cut-offs in a large cohort, illustrating how WHR relates to cardiometabolic outcomes.
- Wikipedia — Waist–hip ratio — overview of measurement protocols, sex-specific thresholds from major organisations, and links to further reading.
Use these as background reading and combine WHR with personalised advice from your healthcare professionals, especially if you already have cardiovascular or metabolic conditions or strong family risk.