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Waist-to-Hip Ratio Calculator
Waist-to-Hip Ratio Calculator
Calculate your waist-to-hip ratio and waist-to-height ratio and see what they mean for heart and diabetes risk — WHO and Asian cut-offs, cm or inches.
Why waist size matters
Fat stored around the tummy (visceral fat) is linked to heart disease, type 2 diabetes and high blood pressure more strongly than fat on the hips and thighs. That is why your waist-to-hip ratio and waist-to-height ratio can tell you more than weight or BMI alone.
| Measure | Women | Men |
|---|---|---|
| Waist-to-hip ratio: increased risk (WHO) | 0.85 or more | 0.90 or more |
| Waist size: increased risk (WHO) | over 80 cm (31.5 in) | over 94 cm (37 in) |
| Waist size: South Asian cut-off | 80 cm (31.5 in) | 90 cm (35.5 in) |
| Waist-to-height ratio: aim for | below 0.5 — “keep your waist to less than half your height” | |
How to reduce your waist
- A modest calorie deficit — see the calorie calculator.
- Fewer sugary drinks and refined carbs; more fibre and protein.
- 150+ minutes of activity a week plus strength training.
- 7–8 hours of sleep and less stress (cortisol encourages tummy fat).
Frequently asked questions
What is a good waist-to-hip ratio for a woman?
Below 0.85 is considered lower risk by the WHO; around 0.80 or less is ideal.
Which is better: waist-to-hip or waist-to-height?
Both are useful. Waist-to-height ratio is simple and works for all heights — keeping your waist under half your height is a good target.
Where exactly do I measure my waist?
Midway between your lowest rib and the top of your hip bone, after breathing out normally.
Sources: WHO: Waist circumference and waist–hip ratio (2008) · Waist-to-height ratio meta-analysis (Obes Rev 2012)
Reviewed for accuracy against the sources above. This page is general information, not medical advice — talk to your doctor or a registered dietitian about your own needs.
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