What is waist–hip ratio?

Waist–hip ratio (WHR) is a number that compares your waist circumference to your hip circumference. It’s popular because it’s simple, inexpensive, and surprisingly informative about how your body stores size. Two people can have the same body weight (or even the same BMI), but very different fat distribution: one person may carry more around the abdomen, while another stores more around hips/thighs.

In general, a higher WHR suggests more size carried around the waist relative to the hips. That pattern is often described as “apple-shaped.” A lower WHR suggests more size carried around the hips relative to the waist (“pear-shaped”). Researchers and public health organizations often look at WHR because abdominal size is associated with higher cardiometabolic risk in many populations.

That said, WHR is not a moral score and it is not perfect. Athletes can have different ratios because of muscle distribution. Aging changes body composition. Pregnancy and postpartum periods can change measurements. Even posture and tape placement can shift results. Use WHR as one piece of a bigger picture—along with lifestyle, lab work, blood pressure, and how you feel day-to-day.

How the calculator works

The formula is intentionally simple:

• WHR = waist ÷ hips

Because both measurements use the same unit, the units cancel out. That means your WHR is the same whether you use centimeters or inches—just be consistent.

After calculating your WHR, this tool adds a “risk signal” label using widely referenced cutoffs:

• Men: around 0.90+ is commonly treated as elevated.
• Women: around 0.85+ is commonly treated as elevated.

These are screening thresholds, not a medical diagnosis. If your WHR is above the cutoff, it can be a nudge to check other health markers (sleep, stress, blood pressure, blood sugar, lipids, activity level) and consider adjusting habits over time.

Worked examples (step-by-step)

Example 1 (cm): Waist = 80 cm, Hips = 100 cm

• WHR = 80 ÷ 100 = 0.80

A WHR of 0.80 generally means your hips are larger than your waist in proportion, which for many people is a “lower waist-dominant” pattern.

Example 2 (inches): Waist = 34 in, Hips = 40 in

• WHR = 34 ÷ 40 = 0.85

Here WHR is 0.85. Depending on sex-based thresholds, this can land close to (or above) an “elevated” screening cutoff. The best next step is not panic—it’s context: look at trend over time, lifestyle, and additional metrics.

Example 3 (trend idea):

Suppose you start a 12-week strength + walking routine. You measure monthly: Month 0: waist 86, hips 100 → 0.86. Month 3: waist 82, hips 100 → 0.82. Same hips, smaller waist → lower WHR. That kind of trend can be motivating, especially when paired with improved sleep and energy.

How to use WHR without overthinking it

WHR becomes genuinely helpful when you treat it like a trend instead of a single number. One measurement can be noisy. But a simple routine—measuring under similar conditions once every 2–4 weeks—can show direction.

• Measure at the same time (morning is easiest).
• Use the same tape and similar posture.
• Don’t chase tiny changes—look for meaningful movement over weeks.
• Pair with habits: steps/day, protein intake, sleep, and stress management.

If your WHR is elevated, the “obvious” goal is usually to reduce waist size relative to hips, but real health improvement is broader: consistent movement, strength training, better sleep, and sustainable nutrition. Many people see waist changes from small but consistent habits—walking, lifting, fewer ultra-processed snacks, adequate protein, and improved sleep quality.

Most importantly: WHR is a body measurement, not a self-worth measurement. Use it like you’d use a speedometer: useful feedback, not a judgment.

Frequently Asked Questions

• Does it matter if I use inches or centimeters?

  No—as long as you use the same unit for both measurements. WHR is a ratio, so units cancel out. 80 cm / 100 cm and 31.5 in / 39.4 in produce the same WHR.

• Where exactly should I measure my waist?

  Many guides suggest the narrowest point of your torso. If that’s hard to identify, a practical approach is measuring around your abdomen near the belly button area while standing relaxed. Be consistent in where you measure each time so your trend is meaningful.

• What’s a “good” WHR?

  There isn’t one perfect number for everyone. However, common screening cutoffs used widely are roughly 0.90 for men and 0.85 for women. Above these can signal higher risk in many studies and guidelines, especially when combined with other risk factors.

• Can I “spot reduce” my waist?

  Spot reduction is limited. But waist size often improves from overall lifestyle changes: consistent activity (especially walking + strength training), better sleep, stress reduction, and nutrition that supports a calorie balance and adequate protein.

• Should I use WHR or BMI?

  They answer different questions. BMI looks at weight relative to height; WHR looks at distribution. If you want one simple dashboard: track both plus how you feel, your movement habits, and (if available) blood pressure and basic labs.