Waist-to-Hip Ratio Calculator
Calculate your waist-to-hip ratio and health risk category.
📐 WHO thresholds — Men: <0.90 low, 0.90–0.99 moderate, ≥1.0 high · Women: <0.80 low, 0.80–0.84 moderate, ≥0.85 high
Waist-to-hip ratio (WHR) is one of the best predictors of cardiovascular disease risk and metabolic syndrome — better than BMI alone. It measures the distribution of body fat: apple-shaped bodies (fat concentrated around the abdomen) carry significantly higher health risks than pear-shaped bodies (fat concentrated around hips and thighs). Visceral fat — the fat around internal organs in the abdominal region — is metabolically active and pro-inflammatory in ways that subcutaneous fat is not.
📋 How to Use This Calculator
Measure your waist at its narrowest point (usually just above the navel) and your hips at the widest point (across the buttocks). Enter both measurements in cm. The calculator shows your WHR and classifies your risk: Low, Moderate, High, or Very High. WHO thresholds: women — low risk <0.80, high risk >0.85; men — low risk <0.90, high risk >1.0. A WHR above these thresholds significantly increases risk of heart attack, stroke, and type 2 diabetes.
💡 Key Facts & Information
WHR vs BMI: studies show WHR predicts cardiovascular mortality better than BMI, particularly in older adults and Asian populations where "normal weight obesity" (normal BMI but high abdominal fat) is common. In India, approximately 30–40% of adults with normal BMI have metabolic abnormalities driven by abdominal fat. Visceral adipose tissue (VAT) secretes inflammatory cytokines (IL-6, TNF-α), adipokines, and free fatty acids that directly cause insulin resistance. Reducing abdominal fat: aerobic exercise (especially HIIT) selectively reduces visceral fat; calorie restriction; sleep improvement (sleep deprivation increases cortisol which drives abdominal fat storage); stress management.