Waist to Hip Ratio

What Is Waist-to-Hip Ratio?

Waist-to-hip ratio (WHR) compares your waist circumference to your hip circumference as an indicator of fat distribution and health risk. It is calculated by dividing your waist measurement by your hip measurement. A WHR above 0.90 for men or above 0.85 for women indicates central obesity, which carries a higher risk of cardiovascular disease, type 2 diabetes, and metabolic syndrome than carrying weight in the hips and thighs.

How to Measure Correctly

Measure your waist at the narrowest point, usually just above the belly button. Measure your hips at the widest point around the buttocks. Use a flexible tape measure and keep it snug but not compressing the skin. Stand upright and breathe normally – do not suck in your stomach. Take each measurement twice and use the average. Consistent measurement technique matters more than the absolute number, especially when tracking changes over time.

WHR Categories and Health Risk

For men: below 0.90 is low risk, 0.90–0.99 is moderate, and 1.0 or above is high risk. For women: below 0.80 is low risk, 0.80–0.85 is moderate, and above 0.85 is high risk. WHR is a better predictor of heart attack risk than BMI alone because it measures where fat is stored, not just how much you weigh. Visceral fat around the abdomen is metabolically active and produces inflammatory compounds that directly increase cardiovascular and metabolic disease risk.

Improving Your Waist-to-Hip Ratio

Reducing waist circumference is the most effective way to improve your ratio. Abdominal fat responds well to a moderate calorie deficit combined with regular exercise – both cardio and strength training. Spot reduction (doing sit-ups to lose belly fat) does not work; overall fat loss through a calorie deficit is the only way to reduce waist size. Reducing refined carbohydrates, managing stress (cortisol promotes abdominal fat storage), and getting adequate sleep all support healthier fat distribution over time.

Frequently asked questions