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.
Frequently asked questions
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.