How to Measure Your Waist-to-Hip Ratio
Let’s walk through an example together so you can see how WHR works.
What Is Waist to Hip Ratio?
Your waist-to-hip ratio compares your waist measurement to your hip measurement. Higher ratios can mean you have more fat around your waist. This can lead to a higher risk for heart disease or diabetes.
Why Your Waist Size Is Important
Carrying too much weight around your waist can cause health problems. Your health is affected by where you store body fat, even if you have a healthy weight or a normal body mass index (BMI).
Abdominal obesity. Too much fat around your waist is known as abdominal obesity. This fat is called visceral fat because it surrounds your liver and other organs.
Visceral fat sends hormones, fatty acids, and other chemicals that cause inflammation into your body. This leads to higher cholesterol, blood pressure, and blood glucose. It also leads to higher levels of triglycerides, a type of fat, in your blood.
Fat around your waist can make you more likely to have other health problems, including:
Students who make it into medical school pay a lot of money for the privilege of eventually becoming a doctor, with medical school students in the class of 2019 graduating with an average of $201,490 in student debt, according to the Association of American Medical Colleges as reported by Nerd Wallet. That’s an increase of 2.5% from 2018.
- Heart disease
- Cancer
- Stroke
- Type 2 diabetes
This can affect both men and women, but men are more likely to have too much fat around the waist. Women are more likely to carry fat around their hips and thighs.
Waist to Hip Ratio vs. Body Mass Index
Your waist-to-hip ratio compares your waist size to your hip size. By contrast, your body mass index measures your weight against your height.
Which is best? Your waist-to-hip ratio might give you a better picture of your health than your weight or your BMI. You can be at a healthy weight but have too much fat around your midsection. A good rule of thumb is that your waist should be smaller than your hips, no matter your weight or BMI.
How to Measure Your Waist to Hip Ratio
Your doctor can measure your waist to hip ratio, or you can find it on your own. Here’s how.
Measure at the smallest point. Wrap a tape measure around your waist at the smallest point, usually around your belly button. This is your waist circumference. Record the number.
Measure your hips. Next, wrap the tape measure around your hips at the widest part. This is your hip circumference. Record the number.
Divide. Use a calculator to divide your waist size by your hip size. This is your waist-to-hip ratio.
Record your ratio. WHO defines abdominal obesity in men as a waist-to-hip ratio of at least 0.90. For women, it’s a ratio of 0.85 or more. A ratio higher than 1.0 for either sex means a much higher chance of health problems.
How to Use Waist-to-Hip Ratio to Improve Your Health
If your ratio is on the high end, try these tips to lower it:
Be more active. Most people who have too much fat on their waist or are overweight consume more calories or energy than they use. Without enough activity, your body stores the energy as fat. The simplest way to lose weight and lower your waist-to-hip ratio is to eat less and be more active.
More activity in your day can help you use up some of the energy you take in from food. Aim for a total of 150 minutes of moderate-intensity activity every week. Moderate-intensity exercise can include:
- Riding a bike
- Dancing
- Brisk walking
- Hiking
- Pushing a lawnmower
- Inline skating or roller skating
Change your diet. A balanced diet can help you lower your waist size. Try to include:
- At least 5 portions of fruits and vegetables every day
- Whole-grain and high-fiber foods
- Some dairy or dairy alternatives
- Unsaturated oils and spreads
- 6 to 8 glasses of fluids
- Beans, fish, meat, eggs, or other proteins
- Less sugary drinks and more water
- Fewer foods high in fat, salt, and sugar
Talk to your doctor or a dietitian to build a meal plan to help you lose weight safely.
Preventing a High Waist to Hip Ratio
Sometimes, health conditions can cause you to gain weight around your waist. These might include:
- Thyroid disease
- Polycystic ovarian disease (PCOS)
- Cushing’s disease
- Stress
- Anxiety
- Depression
Some people eat to feel better when they’re stressed, but this can lead to weight gain. They might then feel worse because they’ve gained weight, and this can turn into a vicious cycle. Try to find a different way to distract yourself like:
- Reading a book
- Taking a walk
- Talking to a friend
- Exercising
Taking your medications and managing your health can help you keep a healthy weight and a trim waist. If you’re concerned about your health or your waist size, make sure to talk to your doctor.
Show Sources
Harvard T.H. Chan School of Public Health: “Waist Size Matters.”
NHS: “Eat well,” “Exercise,” “9 medical reasons for putting on weight,” “Why is my waist size important?”
UAB: “What’s Your Waist to Hip Ratio?”
WHO: “Waist Circumference and Waist-Hip Ratio.”
How to Measure Your Waist-to-Hip Ratio
Cara Rosenbloom RD is a dietitian, journalist, book author, and the founder of Words to Eat By, a nutrition communications company in Toronto, ON.
Updated on October 03, 2022
Medically reviewed
Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more.
Anisha Shah, MD, is a board-certified internist, interventional cardiologist, and fellow of the American College of Cardiology.
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Table of Contents
Table of Contents
WHR is a quick and easy measurement that assesses fat distribution, which can help determine a person’s overall risk for developing certain health conditions.
The WHR measurement involves using a tape measure to check the size of your waist and hips. WHR is found by dividing circumference of the waist by the circumference of the hips. Calculating WHR is easy, quick and doesn’t cost anything if you already have a tape measure!
Why Does Your Waist-To-Hip Ratio Matter?
You may have heard of body mass index (BMI), which calculates the ratio of your weight to your height. Many researchers find little value in BMI as a measure of health, because it doesn’t help determine how much fat is stored on your waist, hips, and buttocks.
Not all excess weight is the same when it comes to health risks. The WHR is handy because it specifically looks at the amount of fat on your waist, hips and buttocks. Studies have shown that excess weight around the mid-section and waist (visceral fat) is more strongly linked to chronic disease compared to excess weight around the hips or buttocks.
Conditions that are linked to excess mid-section, or visceral, fat include high cholesterol, type 2 diabetes, hypertension, heart disease, certain types of cancer, and sleep apnea.
Body Mass Index (BMI) is a dated, biased measure that doesn’t account for several factors, such as body composition, ethnicity, race, gender, and age. Despite being a flawed measure, BMI is widely used today in the medical community because it is an inexpensive and quick method for analyzing potential health status and outcomes.
How to Calculate Waist-to-Hip Ratio
A health care professional may calculate WHR at an appointment, but you can also measure it yourself at home. You will need a calculator and a flexible tape measure that can wrap around your body.
Here’s how to measure WHR:
- Take a waist circumference measurement: Wrap the tape measure around the narrowest part of your stomach, near or just above your belly button. The tape measure should rest gently on your skin, and not be pulled tightly. Once the tape measure is positioned correctly, breathe in gently, and then take the measurement on the exhale. Note the measurement in inches.
- Take a hip measurement: Stand with your feet directly beneath your hips and wrap the tape around the widest part of your hips and buttocks. Note the measurement in inches.
- Calculate your WHR: Divide your waist size by your hip size to get your WHR.
To measure your WHR correctly, you should remove any bulky clothing that can add padding around your abdomen. The WHO says that the accuracy of WHR measurements depends on the tightness of the measuring tape. It should be snug around the body, but not pulled so tight that it is constricting.
The World Health Organization has established guidelines when assessing WHR and says that a healthy WHR cut-off level is 0.9 or less in men and 0.85 or less for women.
Waist to Hip Ratio Chart
The World Health Organization (WHO) recommends keeping your waist to hip ratio below 1 to reduce your risk. The risk is different depending on whether you are male or female and ranges from low to high.
| Waist to Hip Ratio Risk Level Chart | ||
|---|---|---|
| Health Risk Level | Female | Male |
| Low | 0.8 or less | 0.95 or less |
| Moderate | 0.81-0.85 | 0.96-1.0 |
| High | 0.86 and up | 1.0 and up |
Waist-to-Hip Ratio Examples
Let’s walk through an example together so you can see how WHR works.
Meet Anne. Using a flexible tape measure, Anne measures her waist at the most narrow part near her navel. The waist measurement is 30 inches.
Next, Anne measures her hips at the widest part and records 38 inches. She will now use her calculator to divide her waist measurement by her hip measurement to determine her WHR.
30 (waist measurement) / 38 (hip measurement) = 0.78
Anne’s WHR is 0.78. Anne falls in the normal range because her WHR is less than 0.85, which is the WHO cutoff for a healthy WHR for woman.
Here is another example with a man named Mark. His waist measurement is 43 inches and his hip measurement is 42 inches.
43 (waist measurement) / 42 (hip measurement) = 1.02
When comparing Mark’s WHR of 1.02 to the WHO cut-off for men of 0.9, it is clear that Mark has a high WHR, which may put him at increased risk for several chronic diseases.
To protect his health, Mark can work with a doctor and a dietitian to learn more about other health parameters, such as blood pressure and blood sugar levels, eating habits, exercise and sleep patterns, which all affect health.
WHR is just one measure of health—not the only aspect that matters. One downfall of the WHR is that is was originally calculated in people of European origin, so it may not account for differences in body composition in other ethnic and cultural groups globally.
Studies of populations throughout the world suggest it’s better to use cut‐off points that are specific to ethnic groups, rather than using the same standard numbers for everyone.
Using WHR to Improve Your Health
While WHR is just one measure of an individual’s health, there are a few ways to use the metric for the benefit of your overall wellness.
Check for Underlying Conditions
Before you embark on lifestyle changes, check with a doctor to assess your blood pressure, cholesterol and blood sugar levels, and check for any vitamin or mineral deficiencies. Those can also impact the changes that need to be made to improve overall health.
Change Your Diet
If your usual eating habits include meals filled with ultra-processed and fast foods that are high in calories, fat, salt and sugar, there’s likely room for improvement.
Start by adding more vegetables and fruit to daily meals and snacks. One study specifically found that a diet high in fruit and low in white bread, processed meat, margarine, and soft drinks may help prevent abdominal fat accumulation.
According to the USDA, a balanced plate is comprised of 50% vegetables and fruit, 25% grains and 25% protein sources, such as fish, legumes, poultry or eggs.
Increase Your Physical Activity
The CDC recommends that adults aim for at least 150 minutes of physical activity per week, split up over at least five days. Choose a mix of cardiovascular activity (such as walking, cycling and swimming), and strength training (such as lifting weights).
A Word From Verywell
Remember, WHR is just one measure of disease risk, but it’s certainly not the only one. Use it as one tool in your toolbox, and check with a doctor or dietitian for a more fulsome health assessment.
Frequently Asked Questions
What is a healthy waist-to-hip ratio?
Per the World Health Organization, a healthy WHR is 0.9 or less for men, and 0.85 or less for women.
How do you measure your waist and hips?
Wrap a tape measure around the narrowest part of your waist, near or above your belly button. Note the measurement in inches. Next, stand with your feet directly beneath your hips and wrap the tape around the widest part of your hips and buttocks. Note the measurement in inches.
How can you improve your waist-to-hip ratio?
Often, you can improve your WHR by making lifestyle changes, such as improving your eating habits and being more physically active.
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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By Cara Rosenbloom, RD
Cara Rosenbloom RD is a dietitian, journalist, book author, and the founder of Words to Eat By, a nutrition communications company in Toronto, ON.
