Calculate Your WHR
Your WHR Analysis
Measurements
Health Risk
Calculating...
Body Shape
WHR Risk Categories
Health Implications
Exercise Plan
Nutrition Tips
How the Waist-to-Hip Ratio Calculator Works
Understanding fat distribution and health risks
The WHR Formula
WHR simply divides waist circumference by hip circumference. This ratio reveals fat distribution pattern: apple shape (high WHR, belly fat) vs pear shape (low WHR, hip/thigh fat).
Belly fat is far more dangerous than hip/thigh fat. Visceral fat around organs increases heart disease, diabetes, and metabolic syndrome risk. WHR predicts these risks better than BMI alone.
WHR Health Ranges:
- • Men - Low Risk: <0.90
- • Men - Moderate: 0.90-0.99
- • Men - High Risk: ≥1.0
- • Women - Low Risk: <0.80
- • Women - Moderate: 0.80-0.84
- • Women - High Risk: ≥0.85
Why Fat Distribution Matters
Where you store fat predicts health outcomes more than total body fat. Visceral (belly) fat releases inflammatory compounds and disrupts hormone balance. Subcutaneous (hip/thigh) fat is metabolically neutral.
High WHR Health Risks:
- • Cardiovascular disease: 2-3x higher risk
- • Type 2 diabetes: Significantly increased
- • Metabolic syndrome: Strong predictor
- • All-cause mortality: Higher risk even at normal BMI
When to Use the Waist-to-Hip Ratio Calculator
Assessing health risk beyond the scale
Heart Health Screening
WHR predicts cardiovascular risk better than BMI. Test annually or before starting health interventions.
"Normal Weight" But Belly Fat
BMI normal but carrying belly fat? WHR reveals hidden metabolic risk that weight alone misses.
Fat Loss Progress Tracking
Track monthly to confirm you're losing dangerous belly fat, not just overall weight.
WHR Measurement Best Practices
Accurate Measurement:
- • Measure waist at narrowest point (above belly button)
- • Measure hips at widest point (largest part of buttocks)
- • Use flexible tape, snug but not compressing
- • Measure in morning before eating
- • Stand relaxed, breathe normally
- • Take 3 measurements, use average
Common Errors:
- • Measuring over clothing
- • Pulling tape too tight or too loose
- • Wrong waist location (at belly button)
- • Sucking in stomach during measurement
- • Measuring after meals or drinking water
- • Not measuring at same spots each time
Complete Health Assessment
3 key measurements for full health picture