Waist-to-Hip Ratio Calculator Measure Health & Body Shape

What is the Waist-to-Hip Ratio?

The waist-to-hip ratio (WHR) is a simple but powerful health indicator. Unlike body mass index (BMI), which only considers height and weight, WHR focuses on body composition by showing where body fat is stored and highlighting body fat distribution.

• Waist measurement: measure your waist circumference at the narrowest point above the belly button.

• Hip measurement: measure your hip circumference at the widest portion of your hips (hip measurements).

• Formula: WHR = Waist circumference divided by Hip circumference (waist divided by hip)
  
  

Example: Waist 75 cm ÷ Hips 95 cm = 0.79 WHR

Accurate WHR measurements are important for assessing health. A higher WHR usually means more fat stored around the abdomen, often referred to as abdominal obesity. Carrying excess fat in this area is closely linked to greater risks of chronic conditions such as heart disease, type 2 diabetes, and metabolic syndrome.

Want more detail? See our dedicated guides for Waist-to-Hip Ratio for Men and Waist-to-Hip Ratio for Women to understand how risks and goals differ by sex.

How to Use the Calculator (Step-by-Step)

Accurate waist and hip measurements are essential for reliable results. Use a stretch resistant tape and ensure the tape is held parallel to the floor for all measurements.

1. Measure your waist in centimetres at the narrowest part of your torso — usually just above your belly button. Keep the tape snug but not tight, and make sure it’s held level around your body.

2. Measure your hips in cm at the widest portion of the hips (the broadest part of the buttocks), again keeping the tape parallel to the floor.

3. Enter the numbers into the calculator.

4. Get your WHR instantly.
   
   

GymNation Tip: Always measure in the same way (same tape, similar clothing, same time of day) for consistency. Following a standardised data gathering protocol and considering body weight distribution can improve the accuracy of your waist and hip measurements. Tracking trends every few months is far more useful than checking daily.

Why the Waist-to-Hip Ratio Matters

WHR isn’t about looks — it’s about health. A higher waist-to-hip ratio is strongly linked to increased risk of serious health problems such as heart disease, type 2 diabetes, and other chronic conditions. A lower ratio generally indicates less belly fat and a reduced risk of illness, while a higher ratio suggests more abdominal fat — the type most closely associated with greater health risks.

According to the World Health Organisation (WHO):

• Men: WHR above 0.90 = increased health risk

• Women: WHR above 0.85 = increased health risk
  
  

Those with WHR values between the low and high thresholds fall into a moderate risk category for developing health concerns. Put simply: BMI shows how much you weigh. WHR shows where you carry it - and that difference matters for your long-term health.

GymNation tip: Abs might be made in the kitchen, but your waist-to-hip ratio is built on consistent training.

Ideal & Average Waist-to-Hip Ratios

There’s no single “perfect body,” but guidelines can help:

• Men: 0.85 or lower = low risk

• Women: 0.75 or lower = low risk

• Women at 0.7: often cited as both healthy and, in studies, the “most attractive” ratio
  
  

On average, modern lifestyles push WHR slightly higher, especially for “apple-shaped” bodies that carry more weight around the waist. In contrast, “pear-shaped” bodies, with more weight stored on the hips and thighs, are generally linked to lower health risks. A high waist-to-hip ratio has also been linked to premature death from conditions like heart disease and diabetes.

These figures are benchmarks, not verdicts. Use them to track progress, not as a measure of self-worth. Waist-to-hip ratio is considered a better indicator of overall health than BMI alone.

Lifestyle Tips to Improve Your Ratio

Improving your WHR is about long-term health, not chasing perfection.

• Exercise: A mix of cardio and strength training reduces belly fat and builds lean muscle.

• Nutrition: Focus on whole foods, lean protein, and fibre. Cut back on processed foods and added sugar. Healthy eating habits support weight loss, which can help lower your waist-to-hip ratio.

• Sleep & stress: Poor sleep and high stress hormones (like cortisol) make belly fat harder to lose.

• Consistency: Progress takes time — steady habits matter more than quick fixes.

GymNation tip: You don’t need to train like an Olympian, but you do need to show up consistently.