Waist to Hip Ratio Calculator
The waist to hip ratio calculator is a simple and easy tool to measure abdominal obesity. It helps indicate if a person has abdominal obesity or belly fat.
According to the WHO, a healthy waist to hip ratio (WHR) is 0.80 or less in women and 0.90 or less in men
A WHR of 1 or more indicates abdominal obesity or belly fat and poses a higher risk of developing cardiovascular diseases (CVD), type 2 diabetes, hypertension, stroke, and cancer
The waist to hip ratio (WHR) helps understand the health status of an individual, unlike BMI, which just gives an idea of overall body fat.
How To Calculate WHR
To calculate WHR, follow these three simple steps:
Step 1: Stand straight and breathe normally. Use a measuring tape to measure the circumference of the smallest part of your waist, just above the belly button. Do not pull the measuring tape too tight.
Step 2: Measure the circumference of the widest part of your hip region.
Step 3: Enter the waist and hip measurements in the following tool. Press “Calculate”.
Waist measurement: 92cm (36.22 inches)
Hip measurement: 112cm (44 inches)
To calculate your waist-to-hip ratio: 92 / 112 = 0.82.
Waist To Hip Ratio Chart:
|0.80 or lower||Low Disease Risk|
|0.81 to 0.84||Moderate Disease Risk|
|0.85 or higher||High Disease Risk|
Women tend to have more fat in the body compared to men. But a waist to hip ratio below 0.80 is considered to pose a low health risk. Any WHR value over 0.81 is considered moderate to high health risk. According to WHO, women with a higher WHR are at risk of developing hypertension, cancer, CVD, and diabetes type 2 and have increased mortality rates.
|0.90 and below||Low Disease Risk|
|0.96 to 1.0||Moderate Disease Risk|
|1.0 or higher||High Disease Risk|
Most men tend to accumulate fat in the abdomen area. A WHR value below 0.90 is ideal for men as it indicates lower abdominal fat. Any WHR value over 0.90 is considered moderate to high risk for developing CVD, pre-diabetes, diabetes type 2, and high blood pressure and increased mortality rate.
What Should You Do If You Are In Moderate To High Risk Category?
- Changing your lifestyle should be your priority.
- Talk to a doctor and a nutritionist to get a customized diet chart.
- Workout at least 3 hours a week. You may choose any form of physical exercise.
- Go for strength training (under the supervision of a professional) at least twice a week.
- Go on walks instead of running if you have knee pain.
- Meditate regularly to remain stress-free.
- Sleep for at least 7 hours a day.
- Learn a new skill or revive an old hobby.
- Spend time with people who have a positive impact on your life.
Waist Circumference and Waist-Hip Ratio, Report of a WHO Expert Consultation, World Health Organization.