What this calculator does
Where fat sits on the body matters as much as how much of it there is. Fat carried around the abdomen (visceral fat, packed around the organs) is associated with considerably more metabolic risk than the same amount carried on the hips and thighs.
Two ratios capture this. Waist-to-hip compares abdominal to peripheral circumference, giving the familiar apple and pear descriptions. Waist-to-height is simpler and increasingly favoured, with a single cut-off that works across most populations: keep your waist under half your height.
The formula
Both are straightforward divisions of one circumference by another. The thresholds come from epidemiological studies linking each ratio to cardiovascular and metabolic outcomes, with different cut-offs by sex for waist-to-hip because fat distribution differs.
| Term | Meaning |
|---|---|
| WHR | Waist circumference ÷ hip circumference. |
| WHtR | Waist circumference ÷ height. The common guideline is under 0.5. |
| Apple shape | Fat concentrated centrally, associated with higher metabolic risk. |
| Pear shape | Fat concentrated on hips and thighs. |
The inputs explained
| Field | What to enter |
|---|---|
| Waist (cm) | Waist circumference, measured at the narrowest point of the torso or at the navel. Measure after breathing out normally, with the tape snug but not compressing. |
| Hip (cm) | Hip circumference at the widest point around the buttocks. |
| Height (cm) | Height in centimetres. |
| Sex | Biological sex, which changes the waist-to-hip threshold. |
When to use it
A screening measure alongside BMI
BMI says how much; these ratios say where. Someone with a healthy BMI but a high waist-to-height ratio may still carry meaningful central adiposity, which is worth knowing.
Tracking change during training
Waist circumference often falls before body weight moves much, particularly early in a training programme. It is a more responsive measure than the scale.
Using the simple half-your-height rule
Waist-to-height under 0.5 is easy to remember and needs no calculator at all: a string cut to your height, folded in half, should reach around your waist.
Understanding your risk band
The bands are population-level associations, not individual predictions. A result outside the guideline is a prompt for a conversation with a doctor, not a diagnosis.
Worked examples
Every figure in the tables below is produced by this page’s own calculator at build time, so the numbers and the tool always agree. Select any row to load that scenario.
Waist-to-hip ratio at different waist measurements
Fixed hips and height with waist circumference varying.
| Waist | Waist-to-hip ratio | Risk band | Waist-to-height ratio | Shape |
|---|---|---|---|---|
| 75 cm | 0.75 | Low | 0.43: within guideline | Pear (peripheral) |
| 82 cm | 0.82 | Low | 0.47: within guideline | Pear (peripheral) |
| 88 cm | 0.88 | Low | 0.50: above the 0.5 guideline | Pear (peripheral) |
| 94 cm | 0.94 | Moderate | 0.54: above the 0.5 guideline | Apple (central) |
| 100 cm | 1.00 | High | 0.57: above the 0.5 guideline | Apple (central) |
| 108 cm | 1.08 | High | 0.62: above the 0.5 guideline | Apple (central) |
How height changes the waist-to-height reading
The same waist and hip measurements on frames of different heights.
| Height | Waist-to-height ratio | Waist-to-hip ratio | Risk band |
|---|---|---|---|
| 160 cm | 0.55: above the 0.5 guideline | 0.88 | Low |
| 170 cm | 0.52: above the 0.5 guideline | 0.88 | Low |
| 175 cm | 0.50: above the 0.5 guideline | 0.88 | Low |
| 185 cm | 0.48: within guideline | 0.88 | Low |
| 195 cm | 0.45: within guideline | 0.88 | Low |
Questions
What is a healthy waist-to-hip ratio?
Commonly cited thresholds are below 0.90 for men and below 0.85 for women, with higher values associated with increased metabolic risk. These are population-level associations and vary somewhat between guidelines and ethnic groups.
Is waist-to-height better than BMI?
Several studies suggest it predicts cardiometabolic risk at least as well and sometimes better, because it captures fat distribution rather than just total mass. Many clinicians now use both together.
Where exactly should I measure my waist?
At the narrowest point of the torso, usually just above the navel, with the tape horizontal and snug without compressing the skin. Measure at the end of a normal breath out, and use the same spot each time.
Can I change my waist-to-hip ratio?
Waist circumference responds to changes in body fat, diet and activity. Hip circumference is more determined by skeletal structure. Targeted abdominal exercise does not selectively reduce abdominal fat: spot reduction is not supported by evidence.
What does the shape classification mean?
Apple describes fat carried centrally, pear describes fat carried on the hips and thighs. Central distribution is associated with higher metabolic risk, though it is only one factor among many.
For total body fat rather than distribution, see the body fat calculator. For a weight-based screen, use BMI.