Calculate Your Ratio
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.
How It's Calculated
The Formula
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
- Height: 170 cm
- Waist: 85 cm
A simple rule of thumb:
"Keep your waist circumference to less than half your height"
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Use ToolHealth 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