Waist-to-Hip Ratio Calculator
Determine if your body fat distribution is putting your health at risk. Calculate your WHR instantly to see if you are an "Apple" or a "Pear" shape.
WHR Score
Your exact ratio
Body Shape
Apple vs Pear
Health Risk
Cardiovascular status
Gender Based
Custom standards
What is WHR?
Waist-to-Hip Ratio (WHR) is a measurement that compares the size of your waist to the size of your hips. It is a simple yet powerful indicator of where your body stores fat.
Fat Distribution Matters
Not all fat is created equal. Fat stored around the midsection (abdominal fat) is more metabolically active and is linked to higher risks of heart disease, type 2 diabetes, and high blood pressure compared to fat stored in the hips and thighs.
Apple Shape
Carrying weight around the waist. Indicates higher visceral fat and health risks.
Pear Shape
Carrying weight around the hips and thighs. Generally indicates lower health risks.
Better Than BMI?
BMI only considers total weight. WHR reveals *where* that weight is, making it a superior tool for assessing chronic disease risk.
Simple Inputs
Just two measurements (waist and hip circumference) are needed to get your result.
WHO Standards
We use the official World Health Organization guidelines to categorize your risk level based on your gender.
Visual Chart
See exactly where your score falls on the Low-Moderate-High risk spectrum.
Why Use Our Calculator?
Instant Assessment
Get a clear "Low", "Moderate", or "High" risk classification instantly.
Unit Flexible
Enter your measurements in inches or centimeters. We handle the conversion.
Privacy Focused
Your health measurements are processed in your browser and never stored.
How to Measure Correctly
Accuracy is key. Follow these steps to get the right numbers.
Measure Your Waist
Stand straight and exhale. Wrap a measuring tape around your waist at the smallest point, typically just above your belly button.
Measure Your Hips
Wrap the tape around the widest part of your buttocks. Ensure the tape is level all the way around.
Calculate
Enter both numbers into the calculator below. We will divide your waist measurement by your hip measurement to find your ratio.
Calculate Your WHR
Enter your measurements to assess your health risk.
WHR Risk Chart
Health risk classification according to the World Health Organization.
Why WHR Matters
Abdominal obesity is a silent danger.
Visceral Fat Danger
A high WHR indicates a high amount of visceral fat—the fat that surrounds your internal organs (liver, pancreas). Unlike subcutaneous fat (under the skin), visceral fat releases inflammatory chemicals.
- Increased risk of Type 2 Diabetes
- Higher likelihood of Cardiovascular Disease
- Hypertension (High Blood Pressure)
The Pear Advantage
Having a lower WHR ("Pear Shape") means more fat is stored in the hips and thighs. This type of fat (subcutaneous) is generally considered protective or neutral regarding metabolic health.
- Better insulin sensitivity
- Lower risk of metabolic syndrome
- Often associated with longer lifespan
Applications of WHR
Who should track this metric?
Tracking Fat Loss
Sometimes the scale doesn't move, but your body changes. If your waist is shrinking while your hips stay the same, your WHR improves, indicating a reduction in harmful belly fat.
Fertility Health
Studies have shown that women with a WHR around 0.7 have optimal estrogen levels and are less susceptible to major diseases such as diabetes, cardiovascular disorders and ovarian cancers.
Pro Tips for Precision
Small errors in measuring can change your risk category. Follow these tips.
Don't Suck It In
It's tempting to suck in your stomach, but this gives a false ratio. Stand relaxed and measure at the end of a normal exhalation (breathing out).
Skin Contact
Measure directly against your skin. Bulky clothing (even thin t-shirts) can add centimeters to your measurements and skew the ratio.
Tape Tension
The tape should be snug but not digging into your skin. If the tape is creating an indentation in your flesh, it is too tight.
Not All Fat is Created Equal
Why is belly fat worse than hip fat? It comes down to biology.
Visceral Fat (Bad)
This is the "hidden" fat stored deep inside your belly, wrapped around your vital organs like the liver and pancreas.
- Metabolically Active: It acts like an organ, releasing inflammatory substances and hormones.
- Insulin Resistance: Strongly linked to Type 2 Diabetes.
- WHR Indicator: A high waist measurement directly correlates to high visceral fat.
Subcutaneous Fat (Neutral)
This is the "pinchable" fat found just under your skin (hips, thighs, arms).
- Passive Storage: It primarily stores energy and does not release harmful chemicals.
- Protection: Some studies suggest hip/thigh fat may trap fatty acids, preventing them from reaching the heart.
- Pear Shape: A lower WHR indicates more of this safer fat type.
How to Improve Your Ratio
You cannot "spot reduce" fat, but specific lifestyle changes target visceral fat first.
Cut Refined Carbs
Sugar and white bread spike insulin, which signals the body to store fat specifically in the belly area.
HIIT Cardio
High-Intensity Interval Training has been shown to reduce visceral fat faster than steady-state cardio.
Manage Cortisol
Stress creates Cortisol, a hormone that literally moves fat from your limbs to your abdomen. Sleep and destress.
Soluble Fiber
Eating more soluble fiber (oats, flaxseeds, avocados) keeps you full and reduces belly fat accumulation.
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Frequently Asked Questions
Is WHR better than BMI?
For predicting heart disease and metabolic risk, yes. BMI doesn't distinguish between muscle and fat. WHR specifically targets dangerous abdominal fat.
How do I lower my WHR?
You need to lose body fat. A combination of a calorie deficit diet and exercise (especially HIIT and resistance training) is most effective for reducing visceral belly fat.
Does it apply to children?
No, WHR standards are developed for adults. Children's body proportions change rapidly as they grow.
What if I am pregnant?
WHR is not accurate for pregnant women as the waist circumference increases naturally due to the baby.