Waist-to-Height Ratio Calculator

A science-backed approach to assess your health risk based on your body proportions

Calculate Your Ratio

Male
Female
Measure height without shoes, standing straight
Measure at belly button level, after exhaling

Your Results

0.00
Waist-to-Height Ratio
Healthy
Overweight
Obese
Very Obese
0.35 0.45 0.50 0.60 0.80

Your Risk Category

Your waist-to-height ratio indicates your health risk level.

Recommendations

Calculate your ratio to receive personalized recommendations.

What is Waist-to-Height Ratio?

The Waist-to-Height Ratio (WHtR) is a simple measurement for assessing health risk based on the distribution of body fat. It's calculated by dividing your waist circumference by your height.

Unlike BMI (Body Mass Index), WHtR takes into account where fat is stored in the body. Research shows that abdominal fat (around your waist) poses a greater health risk than fat stored in other areas.

Several studies have shown that WHtR is a better predictor of cardiovascular disease risk and mortality than BMI.

Waist Height Waist ÷ Height = WHtR

How It's Calculated

The Formula

WHtR =
Waist Circumference
Height

Both measurements should be in the same unit (centimeters or inches)

How to Measure Correctly

Waist Circumference:

  • Stand up straight and breathe out naturally
  • Wrap a measuring tape around your waist at the level of your belly button
  • Ensure the tape is horizontal around your body
  • The tape should be snug but not compress your skin
  • Take the measurement at the end of a normal exhale

Height:

  • Remove shoes
  • Stand with feet together, arms at sides
  • Back straight, looking forward
  • Heels, buttocks, and upper back should touch the wall

Example Calculation

Person with:
  • Height: 170 cm
  • Waist: 85 cm
Calculation:
WHtR = 85 cm ÷ 170 cm = 0.50
Result Interpretation:
WHtR of 0.50 indicates this person is at the border between healthy weight and overweight category.

A simple rule of thumb:

"Keep your waist circumference to less than half your height"

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Health Risk Categories

WHtR Range Category Health Risk Recommendation
Less than 0.35 Underweight Possible malnutrition or health issues Consult a healthcare provider about healthy weight gain
0.35 to 0.45 Healthy Low risk of weight-related disease Maintain current lifestyle with balanced diet and exercise
0.46 to 0.49 Healthy (Borderline) Slight increased risk Continue healthy habits, consider increasing physical activity
0.50 to 0.59 Overweight Increased risk of heart disease, stroke, type 2 diabetes Consider making lifestyle changes to reduce waist size
0.60 to 0.80 Obese High risk of metabolic syndrome, cardiovascular issues Consult healthcare provider about weight management strategies
Above 0.80 Very Obese Very high risk of numerous health complications Seek medical advice urgently for weight reduction program

WHtR vs. Other Measurements

WHtR

  • Accounts for height differences
  • Focuses on abdominal fat
  • Simple to calculate and understand
  • Strong predictor of health risks

BMI

  • Doesn't distinguish between muscle and fat
  • Doesn't account for fat distribution
  • May misclassify muscular individuals
  • Widely used in medical settings

Waist Circumference

  • Ignores height variations
  • Focuses on abdominal fat
  • Differs by gender and ethnicity
  • Easy single measurement

Scientific Background

Research Findings

Multiple scientific studies have shown that WHtR is a strong predictor of cardiovascular disease risk, diabetes, and overall mortality. Here are some key research findings:

  • A systematic review of studies involving over 300,000 people found WHtR to be a better discriminator of cardiovascular risk factors than BMI and waist circumference.
  • Research published in the International Journal of Obesity showed that WHtR is a simple and effective global indicator for health risks of obesity.
  • A study in the PLoS ONE journal demonstrated that WHtR had the highest area under curve values for identifying cardiometabolic risk in both men and women.

Note: While WHtR is a useful screening tool, it is not a diagnostic tool. Always consult with healthcare professionals for proper medical advice.

Why Abdominal Fat Matters

Scientists have discovered that not all fat is created equal. Visceral fat (the fat stored around abdominal organs) poses a greater health risk than subcutaneous fat (the fat stored just under the skin):

  • Visceral fat releases inflammatory substances that affect insulin sensitivity
  • It contributes to chronic inflammation in the body
  • It's associated with increased risk of type 2 diabetes, heart disease, and stroke
  • It can lead to non-alcoholic fatty liver disease
  • It may contribute to certain types of cancer
Visceral Fat Subcutaneous Fat Abdominal Cross-Section Waist Circumference Measurement