Waist-to-Hip Ratio Calculator

The Waist-to-Hip Ratio (WHR) Calculator measures the proportion of your waist circumference to your hip circumference. It is used as an indicator of body fat distribution, especially the amount of abdominal fat, which is linked to an increased risk of health issues like cardiovascular disease, diabetes, and hypertension. WHR is often considered a better health indicator than BMI because it takes fat distribution into account rather than just weight and height.

How to Calculate Waist-to-Hip Ratio

1. Measure Waist Circumference: Measure the circumference of your waist at the narrowest point (usually just above the belly button).
2. Measure Hip Circumference: Measure the circumference around the widest part of your hips.
3. Calculate WHR: WHR = Waist Circumference/Hip Waist Circumference

Interpretation of WHR Result

For Men:

• WHR < 0.9: Low risk
• WHR 0.9 - 0.99: Moderate risk
• WHR ≥ 1.0: High risk

For Women:

• WHR < 0.8: Low risk
• WHR 0.8 - 0.89: Moderate risk
• WHR ≥ 0.9: High risk

A high WHR indicates a higher concentration of fat around the abdomen, which is associated with a greater risk of chronic diseases.

Improving Health Based on WHR Results

1. Increase Physical Activity: Cardio exercises like walking, running, and cycling can help reduce abdominal fat.
2. Healthy Diet: Focus on a balanced diet with whole grains, lean proteins, fruits, and vegetables to help manage weight and body fat.
3. Strength Training: Incorporate resistance exercises to build lean muscle and reduce body fat.
4. Manage Stress: Chronic stress can lead to weight gain around the abdomen due to cortisol, so stress management practices like mindfulness can help.

Waist-to-Hip Ratio Calculator