Waist-Hip Ratio Calculator

Waist-Hip Ratio (WHR) is calculated by dividing your waist circumference by your hip circumference. For example, if your waist is 80 cm and hips are 100 cm, your WHR is 0.80 (80 ÷ 100). WHR measures the distribution of body fat—specifically the ratio of fat stored around your abdomen versus your hips and buttocks. It's a key indicator of cardiovascular disease risk, as abdominal fat (high WHR) is more metabolically dangerous than hip fat (low WHR).

Healthy WHR thresholds differ by gender due to natural fat distribution patterns. FOR MEN: Low risk: < 0.90, Moderate risk: 0.90 - 0.99, High risk: ≥ 1.0. FOR WOMEN: Low risk: < 0.80, Moderate risk: 0.80 - 0.84, High risk: ≥ 0.85. Women naturally store more fat in their hips (pear shape), so their healthy threshold is lower. A man with WHR of 0.85 is healthy, but a woman at 0.85 is at moderate risk.

APPLE SHAPE (Android Obesity): Fat accumulates around the abdomen, creating a wider waist relative to hips. Characterized by high WHR (≥0.90 men, ≥0.85 women). This visceral fat surrounds organs and is metabolically active, releasing inflammatory compounds that increase risk of heart disease, type 2 diabetes, and stroke. PEAR SHAPE (Gynoid Obesity): Fat accumulates around hips, thighs, and buttocks. Characterized by low WHR. This subcutaneous fat is relatively metabolically inert and poses less health risk. It can even be protective in some cases.

A Body Shape Index (ABSI), developed by Krakauer & Krakauer in 2012, is a mortality prediction metric that identifies health risk independent of BMI. The formula is: ABSI = Waist(m) ÷ (BMI^(2/3) × Height(m)^(1/2)). ABSI detects 'skinny fat' individuals—those with normal BMI but dangerous abdominal fat accumulation. A high ABSI (above population mean ~0.08) indicates a larger-than-expected waist for your height and weight, correlating with up to 2.6× higher mortality risk even if BMI is normal.

Body Roundness Index (BRI), developed in 2013, models your body as an ellipse to estimate body fat percentage and visceral fat. The formula involves calculating the eccentricity of an ellipse based on waist and height. BRI values typically range from 1 to 20. Lower BRI (1-5): Healthy, indicating a more elongated body shape. Higher BRI (>5-7): Moderate risk, more spherical body shape. High BRI (>7): High risk, significant visceral fat accumulation. BRI correlates strongly with body fat percentage and cardiometabolic risk factors.

The Structural Health Score (0-100) is a proprietary composite metric that combines WHR, WHtR, ABSI, and BRI into a single, easy-to-understand number. It starts at 100 and deducts points for each risk factor: high WHR (-15 to -30), elevated WHtR (-10 to -25), above-average ABSI (-5 to -30), and high BRI (-10 to -20). SCORING: 80-100: Excellent (minimal structural/metabolic risk), 60-79: Good (some room for improvement), 40-59: Fair (elevated risks, lifestyle changes recommended), <40: At Risk (consult healthcare provider).

BMI only measures total mass relative to height—it cannot distinguish between muscle and fat, or WHERE fat is located. A muscular athlete with BMI of 28 ('overweight') may have low health risk due to minimal abdominal fat, while a sedentary person with BMI of 24 ('normal') could have dangerous visceral fat. WHR directly measures fat DISTRIBUTION. Apple-shaped individuals with high WHR have visceral fat that actively releases hormones and inflammatory compounds, directly causing metabolic disease—even if their BMI is normal (the 'skinny fat' phenomenon).

For accurate WHR measurement, waist circumference must be measured correctly: (1) Stand upright with feet shoulder-width apart. (2) Find the midpoint between your lowest rib and the top of your hip bone—this is usually at or slightly above navel level. (3) Wrap a flexible tape measure around this point, keeping it parallel to the floor. (4) Breathe out normally (don't suck in). (5) The tape should be snug but not tight. (6) Record in cm or inches. Measure at the same time of day for consistency (morning is best, before eating).

Hip circumference is measured at the WIDEST point around your buttocks: (1) Stand with feet together. (2) Find the widest horizontal point around your buttocks/hips—usually about 7-8 inches below your waist. (3) Wrap the tape measure around this point, keeping it parallel to the floor. (4) The tape should be snug without compressing flesh. (5) Look in a mirror or have someone help to ensure the tape is level. (6) Record the measurement. Hip measurement is important because WHR compares waist to hip size to assess fat distribution patterns.

The 'What If' Simulator allows you to visualize how reducing your waist circumference would improve your health metrics. Since you cannot change your height or hip bone structure, reducing waist size through fat loss is the most effective way to improve WHR, WHtR, ABSI, BRI, and your Structural Health Score simultaneously. As you slide to reduce waist by 5, 10, 20 cm, watch all your metrics improve in real-time. This motivates lifestyle changes by showing the tangible health benefits of losing abdominal fat.

High WHR (Apple shape) is associated with increased risk for: (1) Cardiovascular Disease: Visceral fat promotes atherosclerosis. (2) Type 2 Diabetes: Abdominal fat causes insulin resistance. (3) Stroke: Related to hypertension and atherosclerosis. (4) Metabolic Syndrome: Cluster of conditions including high blood pressure, high blood sugar, abnormal cholesterol. (5) Hypertension: Visceral fat affects blood pressure regulation. (6) Sleep Apnea: Central obesity obstructs airways. (7) Certain Cancers: Including colorectal, breast, and pancreatic. The health risk table in our calculator shows how your current WHR level affects these risks.

Yes! This is the 'Skinny Fat' or 'TOFI' (Thin Outside, Fat Inside) phenomenon. Someone can have a normal BMI (18.5-24.9) but still accumulate dangerous visceral fat around their organs, resulting in high WHR and elevated health risks. These individuals often go undiagnosed because standard BMI screening misses them. ABSI was specifically developed to catch these cases by identifying excessive abdominal mass relative to height and weight. If your BMI is normal but your WHR exceeds 0.90 (men) or 0.85 (women), you may be 'skinny fat' and should focus on reducing abdominal fat.

To reduce WHR, focus on losing abdominal (visceral) fat. Effective strategies include: (1) Reduce refined carbohydrates and added sugars—these drive visceral fat storage. (2) Increase protein intake—promotes satiety and preserves muscle. (3) Add high-fiber foods—helps control blood sugar and appetite. (4) Perform both cardio AND resistance training—cardio burns fat, resistance builds muscle. (5) Prioritize sleep—sleep deprivation raises cortisol, promoting belly fat. (6) Manage stress—chronic stress elevates cortisol. (7) Limit alcohol—'beer belly' is real. Visceral fat responds well to lifestyle changes and is often easier to lose than subcutaneous fat.

Yes, WHR typically increases with age due to natural changes in fat distribution. Several factors drive this: (1) Declining muscle mass (sarcopenia) reduces metabolic rate. (2) Hormonal changes—menopause in women causes fat redistribution from hips to abdomen. (3) Decreased physical activity. (4) Reduced growth hormone and testosterone. This is why the 'middle-age spread' is common. However, this increase is NOT inevitable—regular exercise and healthy diet can maintain or even improve WHR at any age. Older adults with low WHR have significantly better health outcomes than age peers with high WHR.

WHR is useful for athletes but should be interpreted carefully. Muscular athletes typically have low WHR because they have trim waists despite large hip/thigh muscles. This correctly identifies them as low risk—unlike BMI which often classifies them as 'overweight.' However, strength athletes (powerlifters, strongmen) who intentionally carry abdominal mass may have elevated WHR despite high fitness levels. In these cases, other factors (blood pressure, blood sugar, cardiovascular fitness) should be considered. For most people, including recreational athletes, WHR remains an excellent health indicator.