Waist-to-Hip Ratio Calculator — Cardiovascular Risk
Calculate your waist-to-hip ratio (WHR) and assess your cardiovascular and metabolic disease risk based on body fat distribution.
Why Waist-to-Hip Ratio Matters More Than Weight Alone
Where your body stores fat is as important as how much fat you carry. Visceral fat — stored around the abdominal organs — is metabolically active, releasing inflammatory cytokines and free fatty acids that directly increase risk of type 2 diabetes, cardiovascular disease, and metabolic syndrome. Subcutaneous fat stored in the hips and thighs (the "pear" pattern) carries significantly lower risk.
(both measured in the same unit — inches or cm)
WHO Risk Classification
| Risk Level | Men (WHR) | Women (WHR) |
|---|---|---|
| Low Risk | 0.90 or below | 0.80 or below |
| Moderate Risk | 0.91 – 1.00 | 0.81 – 0.85 |
| High Risk | Above 1.0 | Above 0.85 |
How to Measure Accurately
- Waist: Measure at the narrowest point between your ribs and hip bone, usually about 1 inch above the navel. Exhale naturally before measuring.
- Hips: Measure at the widest point — usually the fullest part of the buttocks. Keep feet together and tape horizontal.
- Take each measurement twice and average them for accuracy.
Waist-to-Height Ratio: An Even Simpler Tool
Research increasingly favors waist-to-height ratio as an even better cardiovascular risk predictor: your waist circumference should be less than half your height. "Keep your waist to less than half your height" is a simple rule that correlates well with metabolic health across different ages and ethnicities. Check your waist-to-height ratio: divide waist (cm or inches) by height (same unit) — a result below 0.5 is the healthy target.