Waist to Hip Ratio Calculator

What is waist-to-hip ratio?

Waist-to-hip ratio (WHR) compares the circumference of your waist to your hips. A higher ratio means more fat stored around the abdomen — the pattern most strongly linked to cardiovascular and metabolic risk.

How this calculator works

• Measure your waist at the narrowest point and your hips at the widest point.
• WHR = waist circumference ÷ hip circumference.
• It maps the result to the WHO risk bands — low, moderate, or high — using the cut-offs for your sex.
• Men use 0.90 and 0.99; women use 0.80 and 0.85.

How to use the result

1. Take the measurement consistently — tape flat against skin, exhale normally, same time of day.
2. Read WHR alongside BMI and body fat — WHR captures fat distribution, which BMI misses entirely.
3. If you land in the high band, don’t self-diagnose — bring it to a doctor with blood pressure and cholesterol.
4. Track it monthly; waist size responds to weight and lifestyle changes faster than scale weight alone suggests.

What is a healthy waist-to-hip ratio?

For men, below 0.90 is considered low risk; for women, below 0.80. Ratios above 0.99 (men) and 0.85 (women) fall in the high-risk band. WHR is one screen among many — it says where fat sits, not everything about your health.

Common mistakes

• Measuring at the wrong spots. The waist is the narrowest point, not the navel; hips are the widest point over the buttocks.
• Judging health on WHR alone. It’s a distribution metric — pair it with the BMI calculator and body fat calculator.
• Comparing across sexes without the right cut-offs. Men and women have different healthy ranges.

WHR flags where the fat is; the calorie numbers tell you how to move it. Start with the TDEE calculator for a maintenance target, then set a modest deficit — and let the macro calculator keep the protein high while the waist shrinks.