Why the ratio matters
Where you carry weight turns out to matter as much as how much you carry. Fat around the middle sits close to the organs and is linked to heart disease and type 2 diabetes far more strongly than fat on the hips and thighs. The waist-to-hip ratio is the simplest way to measure that with nothing but a tape.
Formula and bands
WHR = waist ÷ hip, both measured in the same unit- Men: under 0.90 low, 0.90–0.99 moderate, 1.00 and over high
- Women: under 0.80 low, 0.80–0.84 moderate, 0.85 and over high
Waist-to-height ratio = waist ÷ height— keep it under 0.5
Worked example
A man with an 86 cm waist and 98 cm hips has a ratio of 0.88, inside the low-risk band. At 175 cm tall, his waist-to-height ratio is 0.49, just under the 0.5 line.
How to measure properly
- Waist: midway between the bottom rib and the top of the hip bone, usually level with the navel. Stand relaxed, breathe out, do not pull the tape tight.
- Hips: around the widest part of the buttocks, with the tape level all the way round.
- Measure in the morning, before eating, and use the same time of day whenever you repeat it.
Reading the result
- The ratio is a screening number, not a diagnosis. Discuss anything in the high band with a doctor.
- It works where BMI often fails — a muscular person can have a high BMI and a perfectly healthy ratio.
- Waist-to-height is now the measure many guidelines prefer, because the same half-your-height rule works for nearly everyone.
Frequently asked questions
What is a healthy waist to hip ratio?
Below 0.90 for men and below 0.80 for women is the low-risk band. 1.00 and above for men or 0.85 and above for women is considered high risk.
Is waist to hip ratio better than BMI?
For heart and diabetes risk it often is, because it reflects where fat sits rather than total weight. Many clinicians now use waist-to-height ratio, which this calculator also shows.
Where exactly do I measure my waist?
Halfway between your lowest rib and the top of your hip bone — roughly at the navel for most people. Stand up straight, breathe out normally and keep the tape snug but not tight.