Waist-to-Hip Ratio Calculator
Where you carry fat matters as much as how much you carry. Waist-to-hip ratio (WHR) captures abdominal fat — the type most linked to metabolic risk — and the World Health Organization publishes clear cutoffs.
WHO cutoffs: above 0.90 (men) or 0.85 (women) indicates increased health risk.
Why WHR beats BMI for risk
BMI can’t see where fat sits. Abdominal (visceral) fat drives insulin resistance and cardiovascular risk far more than hip and thigh fat — which is why two people with the same BMI can have very different risk profiles.
WHO cutoffs
| Healthy | Increased risk | |
|---|---|---|
| Men | 0.90 or below | Above 0.90 |
| Women | 0.85 or below | Above 0.85 |
How to lower it
You can’t spot-reduce, but a sustained calorie deficit plus resistance training reliably shrinks waistlines. Track progress monthly — the tape moves slower than the scale, but it matters more.
Frequently asked questions
What is a good waist-to-hip ratio?
At or below 0.90 for men and 0.85 for women, per World Health Organization cutoffs.
Is WHR better than BMI?
For health risk, yes — it reflects fat distribution. BMI still has its place as a quick weight screen.
How do I measure correctly?
Waist at the narrowest point (relaxed, after exhaling), hips at the widest point around the buttocks. Keep the tape level.
Can I target belly fat specifically?
No — spot reduction doesn’t work. Overall fat loss plus strength training reduces waist size over time.
Does WHR apply to very muscular people?
It’s more robust than BMI for lifters, though extreme muscularity can still nudge the waist measurement up.