🧮 Formula
Waist-to-Hip Ratio formula (the whole calculator in one line)
The Waist-to-Hip Ratio is simply:
WHR = Waist circumference ÷ Hip circumference
That’s it. Because you’re dividing two lengths measured in the same unit, the unit cancels out and you get a pure number.
For example, 80 cm ÷ 100 cm = 0.80 and 31.5 in ÷ 39.4 in ≈ 0.80.
Why the ratio matters
Two people can have the same weight (or even the same BMI) but carry fat differently. WHR tries to capture that difference:
a higher WHR often means a larger waist relative to hips, which can indicate more abdominal (central) fat.
Abdominal fat is frequently discussed in research because it correlates with metabolic risk factors.
📏 Measuring
How to measure waist and hips correctly
WHR is only as good as the measurements. A tape measure placed one inch higher can change your result — so consistency matters.
Here’s a practical, easy method:
Waist (common approach)
- Stand relaxed with feet together and weight evenly distributed.
- Find the midpoint between the bottom of your ribs and the top of your hip bones (iliac crest).
- Wrap the tape around that level. Keep it snug, not digging into skin.
- Measure at the end of a normal breath (don’t suck in).
Hips
- Measure around the widest part of your buttocks/hips.
- Keep the tape parallel to the floor all the way around.
- Take 2 measurements. If they’re close, average them.
If you’re tracking progress: measure at the same time of day, with similar hydration/food, and write down the exact spots you used.
🧠 Interpretation
How to interpret your WHR result
WHR is a screening-style metric. It doesn’t diagnose anything, but it can be one data point in understanding body fat distribution.
Many guidelines use sex-specific cutoffs to flag “abdominal obesity” risk. The World Health Organization (WHO) has commonly cited
thresholds of ≥ 0.90 for men and ≥ 0.85 for women for increased risk.
Quick ranges (simplified)
- Lower: Waist is relatively smaller than hips (often described as more “pear-shaped”).
- Higher: Waist is relatively larger than hips (often described as more “apple-shaped”).
Important context
- Ethnicity, age, and body type matter. Some populations may have different risk at different cutoffs.
- One number isn’t the whole story. Consider blood pressure, lipids, glucose, activity, sleep, and family history.
- Use trends. A slow change over months is more meaningful than day-to-day fluctuations.
🧪 Examples
WHR examples (with step-by-step math)
Example 1 (cm)
Waist = 80 cm, Hips = 100 cm
WHR = 80 ÷ 100 = 0.80
Example 2 (inches)
Waist = 34 in, Hips = 40 in
WHR = 34 ÷ 40 = 0.85
Example 3 (what changes WHR)
If your hips stay at 40 in and your waist drops from 34 in to 32 in, your WHR becomes 32 ÷ 40 = 0.80.
That’s a noticeable shift in the ratio without needing any fancy equipment.
Want another easy tracking metric? Try Waist-to-Height Ratio, which many people use with the “keep your waist under half your height” rule-of-thumb.
❓ FAQ
Frequently asked questions
Is WHR better than BMI?
They measure different things. BMI uses weight and height and says nothing about fat distribution. WHR focuses on distribution.
Many experts suggest using more than one metric (BMI + waist circumference or WHR) for a fuller picture.
Do centimeters vs inches change my result?
No — as long as you use the same unit for both waist and hips. WHR is a ratio (unitless).
What if my hips are hard to measure consistently?
That’s common. Use the widest point, keep the tape level, and measure twice. If your readings vary, average them.
Consistency is more important than “perfect” accuracy.
What’s a “good” WHR?
“Good” depends on context. Some guidelines flag increased risk above ~0.90 (men) and ~0.85 (women), but these are general cutoffs.
If your number is near a threshold, treat it as a prompt to look at the bigger picture (sleep, activity, nutrition, labs).
Can I lower WHR?
WHR changes when your waist decreases, your hips increase (muscle), or both. A sustainable approach typically includes
consistent activity, strength training, adequate protein, sleep, and an energy intake that matches your goal.
If you want a calorie target, check the TDEE calculator and calorie deficit calculator.
Is it okay to track WHR weekly?
Weekly or monthly is usually better than daily. Hydration, digestion, and measurement error can cause noise.
Pick one day/time, measure the same way, and track the trend.
Does the calculator store my data?
Your measurements are calculated in your browser. If you click “Save Result,” it stores a small entry in your browser’s local storage
so you can compare later on the same device.
📌 Practical tips
How to use WHR without overthinking it
WHR can become another number to obsess over — but it’s most useful when you use it calmly and consistently:
- Use it as a checkpoint, not a verdict. One measurement won’t define your health.
- Pair it with behavior goals. “Walk 8k steps, strength train 2–3x/week” beats “chase 0.01”.
- Track monthly. Most meaningful changes take time.
- Take notes. Record the measurement method so future-you repeats it the same way.
If you want something more “actionable,” combine WHR with a plan: estimate your calories (TDEE), pick a small deficit, and track habits.