Waist to Hip Ratio Calculator (WHR)

Check WHR with the Waist to Hip Ratio Calculator

How to Use Waist to Hip Ratio Calculator (WHR)

1. Step 1: Choose units

   Select Metric (cm) or US (in) at the top.

2. Step 2: Select sex

   Pick Female or Male to use the correct WHR cutoffs.

3. Step 3: Measure waist and hips

   Measure waist at the narrowest point (after a normal exhale) and hips at the widest part of the buttocks.

4. Step 4: Enter values

   Type your waist and hip measurements using the same unit system.

5. Step 5: Review your category

   See your WHR, color-coded category, and read the interpretation.

Key Features

• WHR calculation
• Sex-specific ranges
• Risk categories
• Metric/Imperial

Understanding Results

Waist to Hip Ratio Calculator: Formula (WHR)

Waist-to-hip ratio (WHR) is your waist circumference divided by your hip circumference using the same units. In symbols: WHR = waist / hips. For example, a 80 cm waist and 100 cm hips gives a WHR of 0.80.

Reference Ranges & Interpretation

Common adult cutoffs are sex-specific. For women: below 0.80 is typically considered lower risk, 0.80–0.84 moderate, and ≥ 0.85 high. For men: below 0.90 lower risk, 0.90–0.99 moderate, and ≥ 1.00 high. These bands reflect population trends in central adiposity and cardiometabolic risk, not a medical diagnosis for any individual.

WHR complements other measures. Two people with similar BMI can have very different WHR values depending on how weight is distributed. Consider viewing your WHR alongside BMI, waist-to-height ratio (WHtR), blood pressure, lipids, glucose/A1C, sleep, and activity.

Assumptions & Limitations

WHR is a screening tool for general information. Measurement technique affects results: keep the tape level, measure after a normal exhale, and average 2–3 readings. Certain situations (pregnancy, recent surgery, some medical conditions) can reduce accuracy or relevance. If your category concerns you, speak with a licensed clinician to interpret WHR in your full context.

For context on where BMI fits and when to use it alongside WHR, see our BMI Guide.

Complete Guide: Waist to Hip Ratio Calculator (WHR)

Calculate WHR with our waist to hip ratio calculator. Enter waist and hip measurements to see category and cardiometabolic risk ranges for men and women.

The waist to hip ratio calculator gives you a quick snapshot of how your abdominal size compares to your hips. Because it reflects fat distribution—not only body weight—it can add context to other measures you already use. Keep your inputs consistent, check the result periodically, and look at the trend over time rather than a single data point.

What is WHR?

Waist-to-hip ratio (WHR) compares two simple measurements: your waist circumference divided by your hip circumference, using the same units (centimeters with centimeters, or inches with inches). The core idea is straightforward: when the waist grows disproportionately to the hips, central adiposity (fat around the midsection) tends to rise, and that pattern is linked to higher cardiometabolic risk in population studies.

WHR does not diagnose disease by itself, but it is a practical screening marker. Many clinicians consider WHR alongside blood pressure, fasting glucose or A1C, blood lipids, family history, sleep, fitness, and medications. For a complementary body-size screen, you can also check your adult BMI and your waist to height ratio (WHtR).

Historically, researchers have used WHR to explore different fat distribution patterns—often described informally as “apple” (more abdominal) versus “pear” (more around the hips and thighs). While those labels simplify complex biology, they capture a key point: where fat is stored can matter as much as how much is stored. WHR offers a quick way to track that pattern at home.

How to measure your waist and hips correctly

Technique matters. Use a flexible tape measure and stand tall with a relaxed abdomen. For the waist, place the tape horizontally around the narrowest part of your torso (often near the belly button) or at the top of the hip bones after a normal exhale. For the hips, wrap the tape around the widest part of the buttocks. Keep the tape level and snug without compressing the skin.

• Measure on bare skin or over thin clothing, and remove bulky items.
• Exhale normally before measuring the waist; do not suck in your stomach.
• Keep the tape parallel to the floor; avoid angling up or down.
• Take two or three readings and use the average if values differ.

For more measurement guidance, see the NIH/NHLBI waist circumference guidance. While those focus on waist only, the same principles—consistency, level tape, normal breathing—apply to hips.

If you want to be extra consistent, measure at the same time of day, before a large meal, and in similar clothing. Hydration and posture can shift the tape slightly. We also recommend writing down your waist and hip measurements somewhere private so you can compare month over month and see the direction of change.

How the calculator works

Our waist to hip ratio calculator divides your waist measurement by your hip measurement and displays the ratio to two decimal places. You can choose Metric (cm) or US (in) units and select your sex to see sex-specific interpretation bands. The result updates as you type, so you can double-check measurements without extra steps.

Because WHR is unit-agnostic, the output is the same whether you measure in centimeters or inches—just keep both measurements in the same system. Use it with other tools for a fuller picture, such as the body fat percentage calculator or the Navy body fat calculator.

We intentionally keep the interface simple on mobile screens: big touch targets, clear labels, and no clutter. If you prefer a step-by-step approach, start with your sex and unit selection, then enter waist and hips. Your waist to hip ratio calculator result appears immediately with a color-coded category to make interpretation easier.

Healthy ranges and typical cutoffs

Population guidelines commonly use these WHR categories for adults:

• Women: below 0.80 = low risk; 0.80–0.84 = moderate; ≥ 0.85 = high.
• Men: below 0.90 = low risk; 0.90–0.99 = moderate; ≥ 1.00 = high.

These ranges reflect how body fat tends to distribute differently between women and men. Remember that “low” or “moderate” risk in this context refers to broad population trends, not a diagnosis for any individual. If your ratio places you in a higher category, consider it an invitation to review habits and speak with a clinician for personalized guidance.

WHR focuses on central fat distribution. You might see people with a similar BMI but very different WHR values—one carrying more weight around the abdomen, another more around the hips and legs. For broader context on body size, you can pair WHR with BMI or with waist to height ratio.

You may also notice that small changes in circumference can move WHR by a few hundredths. That is normal. Because WHR is a ratio, improving either input—reducing waist size through healthier habits or increasing hip circumference via muscle development—can shift the number. For most people, the main driver is gradual waist reduction through nutrition and activity changes.

Men vs women: why the WHR cutoffs differ

On average, women carry a larger share of subcutaneous fat around the hips and thighs, while men tend to accumulate more around the abdomen. That’s why the health-risk boundary for women is typically set lower (≥ 0.85) than for men (≥ 1.00). Hormonal and genetic factors shape these patterns, and distribution often shifts with age.

Even within the same sex and age, physiology varies. Two people with the same WHR can have different fitness levels, lab markers, and overall health. Treat WHR as one signal among many and evaluate it alongside energy, sleep, blood pressure, blood lipids, glucose or A1C, and activity level.

Age can also influence fat distribution. As muscle mass tends to decline and hormones shift over time, some people find that waist measurements creep up even if body weight stays steady. Strength training, protein-forward meals, and good sleep are powerful levers to counter those trends.

WHR vs BMI and WHtR

No single metric tells the whole story. Each highlights something different:

• BMI compares weight to height. It does not indicate where weight is carried.
• WHR compares waist to hips and centers on fat distribution.
• WHtR compares waist to height, with a simple target of keeping the waist below half your height.

In practice, many people check BMI for a quick weight-for-height lens and add WHR or WHtR to capture central adiposity. For planning and nutrition, estimate daily needs with the TDEE calculator and plan a sustainable intake with the calorie calculator. If you’re interested in typical goal ranges by height and frame, try the healthy weight range calculator.

Some athletes or very muscular individuals may have BMI values in the “overweight” range while maintaining a favorable WHR. That contrast illustrates why multiple measures are useful. If both BMI and WHR are elevated, consider that a stronger prompt to review habits and talk with a clinician.

Practical ways to improve your waist to hip ratio

You don’t need a perfect routine to make progress. Focus on a few reliable habits you can repeat most days. The goal is to lower central adiposity gradually while maintaining energy, mood, and muscle.

• Build meals around protein and fiber: lean proteins, legumes, vegetables, fruit, and whole grains support satiety.
• Strength train 2–3 times per week: preserve muscle while adjusting body composition.
• Walk more between workouts: short, frequent bouts of movement add up and support glucose regulation.
• Sleep and stress: a steady 7–9 hour window and simple wind-down rituals improve consistency.
• Environment design: stock quick default options—prepped veggies, yogurt, nuts, frozen fruit.

For a numbers-first approach, estimate a baseline with the BMR calculator and adjust with your TDEE. If fat loss is the goal, a modest deficit paired with resistance training tends to preserve lean mass while your waist measurement trends down. Reassess every few weeks rather than every day.

If you prefer macro targets, start with sufficient protein (for many adults, 1.2–1.6 g/kg/day is a common planning range; ask a clinician for personalized guidance), then distribute remaining calories between carbohydrates and fats based on preference and activity. Our macro calculator can help you sketch a plan and adjust it as you observe results.

Examples and scenarios

Here are a few simple scenarios to show how WHR behaves:

• Female A: waist 76 cm, hips 98 cm → WHR = 0.78 (low risk). Trend-watch rather than fixate on each reading; repeat under similar conditions.
• Female B: waist 82 cm, hips 96 cm → WHR = 0.85 (high risk). Consider measuring twice for accuracy and reviewing sleep, stress, and nutrition basics.
• Male A: waist 34 in, hips 40 in → WHR ≈ 0.85 (low risk). Paired with healthy labs and fitness, this can be reassuring.
• Male B: waist 40 in, hips 39 in → WHR ≈ 1.03 (high risk). Speak with a clinician for personalized guidance and screening, especially if other risk factors are present.

Two notes: first, WHR can change with posture, breath, and tape placement—consistency reduces noise. Second, changes of a few hundredths (for example, 0.90 to 0.88) can reflect real progress over time, but daily fluctuations are common.

If your WHR is near a boundary—for example, 0.84 versus 0.85 for women—treat it as a cue to check your technique and take another reading on a different day. Then zoom out. Look at how your measurements, energy, and habits are trending over weeks and months. Small, steady improvements compound.

Limitations and context

WHR is a helpful screening metric, but it is not a diagnosis. Body measurements are only one piece of the health picture. Fitness, diet quality, sleep, medications, smoking status, alcohol, and family history all matter. In some situations—pregnancy, recent surgery, certain medical conditions—WHR may be less informative or harder to measure accurately.

If a measurement or category concerns you, consult a licensed clinician. They can help you interpret WHR alongside lab tests and your overall context. For additional perspective, check your BMI, WHtR, and body fat percentage.

Finally, remember that your body is not a math problem to be solved. Numbers are tools. Use them to notice patterns, guide habits, and inform conversations with your clinician—but judge success by how you feel, how you function, and whether your choices are sustainable.

References

For broad background on body measurements and obesity risk, see the World Health Organization overview. For practical measurement guidance, the NIH/NHLBI’s waist circumference page explains consistent technique.

This calculator and guide are for information only and do not provide medical advice or diagnosis.

Frequently Asked Questions