Calculate your waist-to-hip ratio (WHR) to assess your risk of cardiovascular disease and diabetes. Our free calculator provides instant health insights and personalized recommendations.
Measure at the narrowest point of your waist
Measure at the widest point of your hips
Your waist-hip ratio isn't just another number - it's actually one of the best predictors of your health risks. Unlike BMI, which treats all weight equally, WHR tells you where your fat is hanging out, and that location makes all the difference.
Think of it this way: carrying extra weight around your hips (pear shape) is like having a savings account - not ideal, but not immediately dangerous. Carrying it around your waist (apple shape) is like having debt - it's actively working against your health every day.
Your body stores fat in hips and thighs. This is the healthiest fat distribution pattern with the lowest disease risk.
You're developing some central fat storage. Time to focus on preventing further abdominal weight gain.
Most fat is stored around your midsection. This pattern significantly increases health risks and needs attention.
For health risks? Absolutely. BMI just tells you if you're heavy for your height, but WHR tells you if that weight is in dangerous places. You can have a normal BMI but a high WHR (think skinny person with a beer belly), and you'd still have elevated health risks. That's why doctors are paying more attention to WHR these days.
You can't completely change your natural body shape (genetics play a big role), but you can definitely improve your WHR. Cardio burns fat everywhere, but it tends to come off the belly first - which is great news for apple shapes. Strength training builds muscle in your hips and shoulders, which can help balance out your proportions too.
Once a month is plenty. Your body shape doesn't change overnight, and obsessing over daily measurements will just drive you crazy. Take your measurements at the same time of day (morning is best) and track trends over time, not daily fluctuations. If you're actively trying to improve your WHR, monthly tracking helps you see progress.
Unfortunately, yes. As we age, especially after menopause for women, fat tends to shift from hips to the belly. This is partly due to hormonal changes and partly because we tend to lose muscle mass over time. The good news? Staying active with both cardio and strength training can significantly slow this process. It's never too late to start!
Use a flexible measuring tape (like a tailor's tape). Avoid rigid rulers or metal tapes.
Locate the narrowest part of your torso, usually just above your belly button and below your ribcage.
Measure around the widest part of your hips and buttocks, usually about 7-9 inches below your waist.
Stand straight, breathe normally, and measure without pulling the tape too tight or too loose.
Measuring over clothes
Always measure directly on skin or over thin, fitted clothing
Holding your breath
Breathe normally - don't suck in or push out your stomach
Wrong waist location
Don't measure at your pants waistline - find your natural waist
Inconsistent timing
Measure at the same time of day, preferably in the morning
If you're having trouble finding your natural waist, bend to one side - the crease that forms is your waistline!