Waist-Hip Ratio Calculator
Calculate your waist-to-hip ratio to assess cardiovascular and metabolic health risk.
WHO WHR thresholds: Men <0.90 low, 0.90–0.99 moderate, ≥1.0 high. Women <0.80 low, 0.80–0.89 moderate, ≥0.90 high. WHtR <0.5 is healthy for all adults.
Why waist measurements matter for Indians
South Asians tend to accumulate abdominal fat disproportionately — a pattern linked to insulin resistance even at normal BMI. Waist and WHR measurements detect this central obesity.
Indian men with waist >90 cm and women with waist >80 cm are considered centrally obese by the South Asian-specific IDF criteria — lower thresholds than the international values of 102 cm and 88 cm.
WHtR (waist ÷ height) below 0.5 is the healthy target for all adults regardless of ethnicity. "Keep your waist less than half your height" is one of the simplest health messages in preventive medicine.
Larger hip circumference (gluteofemoral fat) is associated with lower cardiovascular risk. The ratio captures both abdominal risk and protective hip fat, making it a better predictor than waist alone.
How the waist-to-hip ratio is calculated
The waist-to-hip ratio (WHR) is one of the simplest measures of body-fat distribution. The formula is just one division:
Stand upright and relaxed, breathe out normally and do not suck in your stomach. Wrap a flexible tape around the narrowest part of your torso, usually just above the navel and below the rib cage. The tape should be snug but not compress the skin.
Measure around the widest part of your buttocks and hips, keeping the tape horizontal all the way around. Stand with feet together. Take each reading twice and use the average for accuracy.
A higher WHR means more fat is stored around the abdomen (apple shape) rather than the hips (pear shape). Abdominal fat surrounds vital organs and is more strongly linked to heart disease, type 2 diabetes and high blood pressure.
WHR risk categories (WHO)
The World Health Organization classifies cardiovascular and metabolic risk by waist-to-hip ratio, with separate ranges for men and women. Use the table below to interpret your result.
| Risk level | Men (WHR) | Women (WHR) |
|---|---|---|
| Low cardiovascular risk | 0.90 or below | 0.80 or below |
| Moderate risk | 0.91 – 0.99 | 0.81 – 0.84 |
| High risk | 1.0 or above | 0.85 or above |
Based on WHO guidance on waist circumference and waist-hip ratio. A lower WHR generally indicates a healthier fat distribution.
Frequently asked questions
How do I measure waist-to-hip ratio?
Measure your waist at the narrowest point of your torso (usually just above the navel) and your hips at the widest part of your buttocks, keeping the tape horizontal. Then divide the waist measurement by the hip measurement: WHR = waist ÷ hip. Both must be in the same units. For example, a 82 cm waist and 96 cm hips give a WHR of 0.85.
What is a healthy waist-hip ratio?
According to WHO categories, a healthy (low-risk) waist-to-hip ratio is 0.90 or below for men and 0.80 or below for women. Values from 0.91–0.99 for men and 0.81–0.84 for women indicate moderate risk, while 1.0 or above for men and 0.85 or above for women indicate high cardiovascular risk.
What does a high WHR mean?
A high waist-to-hip ratio means a larger share of your body fat is stored around the abdomen rather than the hips and thighs. This central (visceral) fat is more metabolically active and is associated with a higher risk of heart disease, type 2 diabetes, high blood pressure and stroke, even when overall body weight or BMI is normal.
What is a healthy waist-hip ratio for Indians?
For Indian men, WHR below 0.90 is low risk; 0.90–0.99 is moderate risk; and ≥1.0 is high risk. For Indian women, below 0.80 is low risk; 0.80–0.89 is moderate risk; and ≥0.90 is high risk. These are WHO thresholds. Some Indian guidelines suggest even stricter cutoffs for South Asians.
Is WHR better than BMI for predicting heart disease?
Multiple large studies have found WHR to be a stronger predictor of cardiovascular events than BMI, particularly for South Asians. The INTERHEART study found WHR was the most important modifiable risk factor for heart attack across 52 countries. However, WHR and BMI together provide better prediction than either alone.
How should I measure my waist correctly?
Stand upright, breathe normally and measure at the narrowest point of your torso (usually just above the navel), not at the widest point. Do not suck in your stomach. Take the measurement at the end of a normal exhale. Measure at the same time of day each time for consistency.
Can waist-hip ratio change with exercise?
Yes. Aerobic exercise and resistance training reduce waist circumference (visceral fat) while preserving or increasing hip circumference (muscle). WHR typically improves faster with exercise than body weight, making it a useful short-term marker of health improvement during a fitness program.
Why is central obesity especially risky for Indian women after 40?
Post-menopausal estrogen decline causes fat redistribution from hips and thighs to the abdomen. Indian women who were protected by a healthy WHR before menopause may find it rising sharply in their 40s and 50s. Regular waist measurement and targeted abdominal exercise are especially important during this period.