Calculate your waist-to-hip ratio and assess your cardiovascular health risk.
Waist-Hip Ratio (WHR) is calculated by dividing your waist circumference by your hip circumference. It is one of the best predictors of cardiovascular disease risk and metabolic health. Unlike BMI, WHR indicates where fat is stored — abdominal fat (apple shape) is significantly more dangerous than hip and thigh fat (pear shape). Our WHR calculator gives you instant results with health risk interpretation.
For Women: Low risk below 0.80, Moderate 0.80-0.85, High risk above 0.85. For Men: Low risk below 0.90, Moderate 0.90-0.95, High risk above 0.95. WHO guidelines apply to most adults. Research suggests stricter targets for South Asians who tend to store more abdominal fat at lower BMIs.
Waist: Measure at the narrowest point, just above the belly button. Stand relaxed, exhale normally. Do not suck in. Hips: Measure at the widest point of your buttocks, about 20cm below the waist. Keep tape horizontal and snug but not tight.
Visceral fat surrounding internal organs actively produces inflammatory hormones and disrupts metabolism. High visceral fat significantly increases risk of type 2 diabetes, heart disease, and hypertension — even in people with normal BMI. This "normal weight obesity" (thin outside, fat inside) is why WHR is a better health predictor than weight alone.
Aerobic exercise specifically targets visceral fat. Strength training increases metabolism. Reducing refined carbohydrates, sugar, and alcohol directly reduces belly fat. Adequate sleep reduces cortisol which promotes belly fat storage. Even modest weight loss of 5-10% can significantly reduce WHR and associated health risks.
Waist-hip ratio (WHR) is the ratio of your waist circumference to your hip circumference. It is used to assess body fat distribution and health risks.
For women, a WHR below 0.85 is considered healthy. For men, a WHR below 0.90 is considered healthy. Higher values indicate greater health risk.
Fat stored around the abdomen (apple shape) is more dangerous than fat stored around the hips (pear shape) as it increases risk of heart disease and diabetes.
Measure your waist at the narrowest point, usually just above the belly button. Stand relaxed and breathe normally while measuring.
