Waist-to-Hip Ratio Calculator

Assess your body fat distribution and potential health risks with our advanced WHR calculator.

Calculate Your WHR

What is Waist-to-Hip Ratio?

Definition

Waist-to-Hip Ratio (WHR) is a measurement of the circumference of the waist relative to the hips. It's a simple way to assess body fat distribution and is a better predictor of health risks than BMI alone.

The Formula

WHR is calculated by dividing your waist circumference by your hip circumference:

WHR = Waist Circumference รท Hip Circumference

Importance

WHR helps identify whether you carry fat around your middle (apple shape) or around your hips (pear shape). Abdominal fat (apple shape) is associated with higher risk of cardiovascular disease, type 2 diabetes, and other health problems.

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Health Implications

Your WHR is an indicator of your health risk related to fat distribution. This calculator will help you determine where you fall on the health risk spectrum.

Risk Category WHR for Men WHR for Women Health Risk
Low Risk 0.95 or below 0.80 or below Low health risk
Moderate Risk 0.96 to 1.0 0.81 to 0.85 Moderate health risk
High Risk 1.0+ 0.85+ High health risk

Associated Health Conditions

  • Cardiovascular diseases
  • Type 2 diabetes
  • Hypertension (high blood pressure)
  • Metabolic syndrome
  • Certain types of cancer

Body Fat Patterns

Apple Shape

More fat around the waist (higher WHR). Associated with higher health risks.

Pear Shape

More fat around the hips (lower WHR). Generally associated with lower health risks.

Calculate Your WHR

Choose your biological sex

Enter your measurements

How to Measure

Waist Measurement

Measure around your bare abdomen just above your hip bone, at the narrowest part of your waist.

Hip Measurement

Measure around the widest part of your buttocks, while keeping your feet together.

Your WHR Result

0.00
Calculating...
Low Risk
Moderate Risk
High Risk

Your Body Shape Assessment

Recommendations:

Improve Your WHR

Diet Changes

  • Reduce processed foods and added sugars
  • Focus on whole foods like vegetables, fruits, lean proteins, and whole grains
  • Include healthy fats like olive oil, avocados, and nuts
  • Stay hydrated and limit alcohol consumption

Exercise Regimen

  • Combine cardiovascular exercise with strength training
  • Aim for at least 150 minutes of moderate activity per week
  • Include core-strengthening exercises like planks and Russian twists
  • Focus on high-intensity interval training (HIIT) for efficient fat burning

Lifestyle Changes

  • Manage stress through meditation, yoga, or other relaxation techniques
  • Ensure adequate sleep (7-9 hours per night)
  • Reduce sedentary time by taking regular breaks from sitting
  • Consider working with healthcare professionals for personalized advice