Waist-to-Hip Ratio Calculator
Work out waist-to-hip ratio and waist-to-height ratio from a tape measure, with the WHO 0.90 and 0.85 cut-offs, waist bands and NICE ranges.
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About this toolWhat is the Waist-to-Hip Ratio Calculator?
The Waist-to-Hip Ratio Calculator divides your waist measurement by your hip measurement and compares the result with the World Health Organization cut-offs: 0.90 for men and 0.85 for women. At or above those values the WHO describes the risk of metabolic complications, such as type 2 diabetes and heart disease, as substantially increased.
Two more checks sit beside it. Your waist alone is compared with the WHO waist bands (over 94 cm or 102 cm for men, over 80 cm or 88 cm for women), with an option for the lower thresholds used for South Asian, Chinese and Japanese adults. If you add your height, the page shows waist-to-height ratio with the NICE bands, which boil down to keeping your waist under half your height.
You only need a flexible tape measure. Results update as you type, in centimetres or inches, and nothing leaves your browser.
- WHO 2008 waist-to-hip cut-offs for men and women
- WHO waist bands with an optional Asian threshold
- Waist-to-height ratio with NICE bands
- Target waist sizes for your hips and height
- Centimetres or inches with conversion
- Runs in your browser; nothing is stored
How to use the Waist-to-Hip Ratio Calculator
- Choose your sex and units. Switching units converts the numbers already typed.
- Measure your waist standing, after a normal breath out, midway between your lowest rib and the top of your hip bone. Enter it.
- Measure your hips around the widest part of the buttocks with your feet together, and enter that.
- Optionally add your height for waist-to-height ratio, and tick the Asian threshold box if it applies to you.
- Read the ratio, the risk band for each measure and the target waist sizes for your hips and height.
Worked examples
Woman, lower risk
Input
Female, waist 78 cm, hips 100 cm, height 165 cm
Output
WHR 0.78, below the 0.85 cut-off; waist under 80 cm; waist-to-height 0.47
All three measures sit in the lower-risk bands. Her waist could rise to 85 cm before the ratio reached 0.85, and to 82.5 cm before waist-to-height reached 0.5.
Man, central fat
Input
Male, waist 100 cm, hips 98 cm, height 178 cm
Output
WHR 1.02, substantially increased; waist over 94 cm (increased); waist-to-height 0.56
A waist wider than the hips is the classic apple shape. Losing about 12 cm from the waist would bring the ratio down to the 0.90 cut-off at the same hip size.
Inches
Input
Female, waist 33 in, hips 40 in
Output
WHR 0.83
33 / 40 = 0.825, shown as 0.83 and below 0.85. The ratio has no units, so inches and centimetres give the same answer.
Background and insight
BMI cannot tell where fat is stored. Fat inside the abdomen, around the liver and other organs, is more metabolically active than fat under the skin of the hips and thighs, and it tracks more closely with insulin resistance, high triglycerides and blood pressure. Waist measures are a cheap way to see that pattern. In the INTERHEART study of 27,000 people in 52 countries, published in The Lancet in 2005, waist-to-hip ratio predicted heart attack more strongly than BMI.
The cut-offs on this page come from the WHO expert consultation on waist circumference and waist-hip ratio held in Geneva in December 2008. It kept the ratio thresholds of 0.90 for men and 0.85 for women for substantially increased risk, and the waist bands of over 94 and 102 cm for men and over 80 and 88 cm for women. The same report recommends measuring the waist midway between the lowest rib and the top of the hip bone, and the hips around the widest part of the buttocks. Different measuring sites give different numbers, so use the same method each time.
Waist-to-height ratio is a later idea, promoted by Margaret Ashwell and others, with the message "keep your waist to less than half your height". NICE adopted it in its 2022 obesity guidance for adults with a BMI under 35: 0.4 to 0.49 means no increased risk, 0.5 to 0.59 increased risk, and 0.6 or more high risk. It needs only one tape measurement and works for both sexes with the same thresholds.
Common use cases
A second check beside BMI
People with a normal BMI can still carry risky abdominal fat; a waist measure shows it.
Tracking fat loss
Waist often shrinks before the scale moves much, especially when training adds muscle.
Health checks and coaching
Trainers and nurses can record a repeatable number at each visit with only a tape.
Choosing a target
The page shows the waist size that would bring your ratio under the WHO cut-off.
Tips and limitations
- Measure on bare skin or thin clothing, first thing in the morning, without sucking in. Take two readings and average them if they differ by more than 1 cm.
- Keep the tape level all the way round; a tilted tape can add several centimetres.
- The cut-offs are for adults. They do not apply in pregnancy, and children need age-specific charts.
- People of South Asian, Chinese and Japanese origin tend to have more risk at a smaller waist, which is why lower waist thresholds exist for those groups.
- A ratio is only as good as its two measurements. Very large hips can mask a big waist, which is one reason NICE now prefers waist-to-height.
Frequently asked questions
What is a healthy waist-to-hip ratio?
By the WHO 2008 cut-offs, below 0.90 for men and below 0.85 for women. At or above those values the risk of metabolic complications is described as substantially increased. Lower is generally better, within normal body shapes.
Where exactly should I measure my waist?
The WHO method is midway between the lower edge of your lowest rib and the top of your hip bone, at the end of a normal breath out. Some sources use the navel or the narrowest point; any of them is fine if you use the same one every time.
Is waist-to-hip ratio better than BMI?
It answers a different question. BMI says how heavy you are for your height; waist measures say where fat sits. Large studies such as INTERHEART found waist-to-hip ratio predicted heart attack better than BMI, so using both is sensible.
What is waist-to-height ratio?
Waist divided by height in the same units. NICE treats 0.4 to 0.49 as no increased risk, 0.5 to 0.59 as increased and 0.6 or more as high. The simple rule is to keep your waist under half your height.
What does apple or pear shape mean?
Apple describes fat stored mainly around the waist, which shows as a high ratio. Pear describes fat stored on the hips and thighs, with a lower ratio. The apple pattern carries more metabolic risk.
Why are the thresholds lower for Asian adults?
At the same waist size, people of South Asian, Chinese and Japanese origin tend to have more abdominal fat and a higher risk of type 2 diabetes. The International Diabetes Federation therefore uses 90 cm for men and 80 cm for women in these groups.
Can I lower my waist-to-hip ratio?
Yes. Abdominal fat usually responds to an overall calorie deficit, regular activity, less alcohol and enough sleep. You cannot target fat loss from one area with specific exercises, but the waist often shrinks first.
Is there an in-depth guide to the Waist-to-Hip Ratio Calculator?
Yes. “Waist-to-Hip Ratio and Waist-to-Height: Measuring Belly Fat Risk” covers the background, how it works, common pitfalls and worked examples. Read the full guide.
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