BODY COMPOSITION
Waist-to-Hip Ratio Calculator
Calculate waist-to-hip ratio and assess body composition using WHO guidelines.
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Result
Risk Threshold Position
The ratio is shown against the common WHO waist-to-hip risk thresholds.
How to use it
- Measure waist at the narrowest point (typically 0.5–1 inch above the navel), not the widest. Measure hips at the widest point of the buttocks. Stand relaxed — do not hold breath or tense abdomen.
- WHR below 0.80 (women) and 0.90 (men) = low cardiovascular risk. WHR above 0.85 (women) and 0.95 (men) = high risk — this threshold is independent of BMI and body weight.
- WHR is a stronger cardiovascular risk predictor than BMI because it specifically captures central/abdominal fat distribution — the metabolically active, inflammation-promoting fat depot surrounding organs.
- Abdominal fat responds preferentially early in a calorie deficit. WHR often improves noticeably before overall scale weight moves significantly — track it monthly during a cut.
- If your WHR falls in high-risk territory, the primary intervention is a sustained calorie deficit (300–500 below TDEE). Spot reduction does not exist — abdominal fat decreases as part of overall fat loss.
Questions people usually ask
Where should I measure waist circumference?
Measure horizontally at the narrowest point of your torso, typically around the navel level. Stand relaxed and breathe normally.
Where should I measure hip circumference?
Measure at the widest point around your buttocks, keeping the tape horizontal and snug but not tight.
What does waist-to-hip ratio indicate?
WHR is a body composition metric that can correlate with health risk. Lower ratios generally suggest a healthier fat distribution pattern.
Why are the risk ranges different for males and females?
Biological differences in typical fat distribution patterns mean different WHR thresholds for males and females according to WHO guidelines.
Is this the only body composition metric I should use?
No. WHR is most useful alongside other metrics like BMI, body fat percentage, and waist circumference alone.
Is this tool free and private to use?
Yes. AI Fit Hub tools are free, no-signup browser tools. Inputs stay in your browser unless you choose to share a URL.
Do these tools replace medical guidance?
No. These outputs are general fitness estimates — not medical advice.
Can I switch between metric and imperial units?
Yes. Every tool supports both systems and remembers your preference in localStorage.
Related Resources
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How To Use
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