BMI Calculator
Calculate your Body Mass Index and assess weight status
Calculate BMI📏 Waist-to-Hip Ratio Calculator
Assess your body fat distribution and health risks with scientific precision
🏥 Medical Standard
📊 Risk Assessment
🎯 Personalized Tips
📱 Easy to Use
📏 How to Measure Correctly
Accurate measurements are crucial for reliable results. Follow these steps:
1
Waist Measurement
Measure at the narrowest point of your waist, usually just above the belly button. Keep the tape horizontal and breathe normally.
2
Hip Measurement
Measure at the widest part of your hips, usually at the level of your hip bones. Keep feet together and stand relaxed.
3
Best Practices
Stand relaxed, breathe normally, don't pull the tape too tight. Measure directly on skin for best accuracy.
🎯 Enter Your Measurements
🧠 Understanding WHR Science
Learn why waist-to-hip ratio is a powerful predictor of health risks
🎯 Why WHR Matters
WHR is more than just a measurement—it reveals where your body stores fat, which directly impacts your health risks.
- Fat Distribution: Shows apple vs pear body shape
- Visceral Fat: Indicates dangerous organ fat
- Disease Risk: Predicts cardiovascular disease
- Better than BMI: More accurate for health risks
🔬 The Science Behind WHR
Research shows WHR is a strong predictor of health outcomes because it identifies visceral adiposity.
- Visceral Fat: Metabolically active tissue
- Inflammation: Releases inflammatory cytokines
- Insulin Resistance: Affects glucose metabolism
- Cardiovascular Risk: Direct impact on heart health
🍎 Apple vs Pear Shape
Apple Shape (Android): Fat around the waist increases health risks significantly.
- Higher risk of heart disease
- Greater diabetes risk
- More metabolic dysfunction
- Increased inflammation
🍐 Pear Shape Benefits
Pear Shape (Gynoid): Hip/thigh fat storage is actually protective.
- Lower cardiovascular risk
- Better insulin sensitivity
- Protective hormone profile
- Lower inflammation markers
🎯 Strategies to Improve Your WHR
Evidence-based approaches to reduce waist circumference and improve health
🏃 Cardio Exercise
Aerobic exercise is most effective for reducing visceral fat.
- 150+ minutes moderate intensity weekly
- HIIT training 2-3x per week
- Daily walking 30+ minutes
- Swimming, cycling, running
💪 Strength Training
Building muscle improves body composition and metabolism.
- Full-body workouts 2-3x weekly
- Compound movements priority
- Progressive overload principle
- Core strengthening exercises
🍽️ Nutrition Strategy
Diet quality matters more than just calories for WHR improvement.
- Anti-inflammatory foods
- Reduced refined carbohydrates
- Increased protein intake
- Healthy fats from fish, nuts
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