Waist-to-Hip Ratio (WHR) Calculator
The Waist-to-Hip Ratio (WHR) Calculator spotlights fat distribution by relating your waist size to your hips. Because WHR reflects abdominal vs. gluteofemoral fat, it’s a quick way to gauge cardiometabolic risk and shape changes over time—especially useful when BMI alone can’t tell the whole story.
This tool translates two simple tape-measure readings into a clear ratio and plain-English guidance, helping you understand where you land, set realistic waist targets, and track progress alongside training and nutrition choices. The goal is to give you an actionable signal you can use to reduce risk, improve performance, and have more informed conversations with a healthcare professional.
Central adiposity screen using the waist-to-hip ratio. Enter waist and hip, select sex and units, and we’ll show your WHR and category ranges.
We compute waist ÷ hip as a dimensionless ratio (units cancel). Category cutoffs differ by sex and serve as a screening aid—not a diagnosis.
WHR category ranges
| Sex | Low | Moderate | High |
|---|---|---|---|
| Female | < 0.80 | 0.80–0.84 | ≥ 0.85 |
| Male | < 0.90 | 0.90–0.99 | ≥ 1.00 |
Cutoffs are commonly used screening thresholds. Clinical evaluation considers additional measures (e.g., BMI, waist circumference, metabolic markers).
Results interpretation
How it works
Formulas, assumptions, limitations
Formula. WHR = waist circumference ÷ hip circumference (units cancel).
Sex-specific cutoffs. Female: low < 0.80, moderate 0.80–0.84, high ≥ 0.85. Male: low < 0.90, moderate 0.90–0.99, high ≥ 1.00.
Measurement tips. Use a flexible tape; measure waist at the narrowest point and hips at the widest over the buttocks. Keep the tape level and snug, not compressing skin.
What WHR complements. Paired with BMI, body fat %, and waist circumference, WHR refines risk insight related to fat distribution.
Limits. Single measurements can vary with posture and tape placement. Athletes and certain body types may not fit population-based ranges.
Use cases & examples
A shift from 0.88 → 0.82 (female) suggests relatively more change at the waist than hips, often aligned with cardio + resistance + nutrition work.
Two programs both drop 2 inches total, but WHR shows whether the loss favored central regions—useful for risk-focused goals.
A high WHR with other risk factors may warrant a conversation with a clinician for lab screening and tailored guidance.
WHR FAQs
Do units matter?
No. Use inches or centimeters consistently for waist and hip—units cancel in the ratio.
Which is better: WHR or BMI?
They answer different questions. BMI approximates mass relative to height; WHR focuses on fat distribution. Using both paints a fuller picture.
How often should we measure?
Every 2–4 weeks is reasonable for trend tracking. Take 2–3 measurements each time and average them.
What if my hips are smaller than my waist?
The ratio will be ≥ 1.0. This pattern often indicates central adiposity; combine with clinical context.
Why WHR is useful alongside BMI and body fat %
BMI and body fat % quantify how much mass we carry; WHR hints at where we carry it. Central fat distribution is more strongly linked to metabolic risk markers than peripheral fat. That’s why a modest WHR improvement can matter even with small scale changes.
Consistency beats precision
Absolute values can wobble with tape placement. We reduce noise by using the same tape, posture, and time of day—and by averaging a couple of passes for each site.
Changing WHR thoughtfully
- Combine progressive strength work with moderate cardio to support visceral fat reductions.
- Dial in protein and fiber; emphasize minimally processed foods for satiety.
- Prioritize sleep and stress management—both influence appetite and fat distribution.
Context matters
Genetics, age, and hormones affect body shape. WHR is one signal among many. We integrate it with waist circumference, blood pressure, lipids, glucose/A1C, and lifestyle factors for a balanced view.
When to seek professional input
If WHR lands in the high range—especially with family history or other risk markers—checking in with a clinician for labs and personalized strategies is a smart move.