WHR (waist-to-hip ratio)
WHR (waist-to-hip ratio) is the ratio of waist circumference to hip circumference. It shows not how much fat you have, but where it is stored: around the belly (android type, the “apple”) or on the hips (gynoid type, the “pear”). The WHO uses WHR as a key indicator of cardiometabolic risk, with separate thresholds for men and women.
What WHR shows and how it differs
BMI and body-fat percentage answer the question “how much fat you have.” WHR answers a different, equally important question — how the fat is distributed. Fat on the hips and buttocks (subcutaneous, gynoid type) is metabolically relatively safe. Fat around the waist and belly (visceral, android type) is active tissue that sustains inflammation and raises the risk of heart disease and diabetes. That is why two people with the same weight and BMI can have very different risk — and this is exactly what WHR captures.
How to measure your waist and hips correctly
WHR Calculator
Enter your sex and two circumferences — waist and hips. The calculator returns your WHR, the cardiometabolic risk category (by WHR and by waist), the fat distribution type and body shape. The calculation runs on the server; your data is not stored.
The green zone is low risk, yellow is moderate, red is high. The boundaries depend on sex.
Risk categories by WHR and by waist
WHR and waist circumference assess risk differently and complement each other. The thresholds follow WHO standards, separately for men and women:
| Indicator | Low risk | Elevated / moderate | High risk |
|---|---|---|---|
| WHR, men | ≤ 0.90 | 0.91–0.95 | ≥ 0.96 |
| WHR, women | ≤ 0.80 | 0.81–0.85 | ≥ 0.86 |
| Waist, men | ≤ 90 cm | 90–102 cm | ≥ 102 cm |
| Waist, women | ≤ 80 cm | 80–88 cm | ≥ 88 cm |
Body shapes and metabolic risk
WHR approximately describes body shape and how fat is distributed. The key contrast for health is the “pear” versus the “apple”:
| Shape | What it means | Metabolic risk |
|---|---|---|
| Hourglass | A defined waist with equal bust and hips | Low — favorable distribution |
| Pear (gynoid type) | Hips wider than the waist, fat in the lower body | Low — hip fat is safer than visceral fat |
| Rectangle | Waist ≈ hips, no defined waistline | Moderate — watch for a growing waist |
| Apple (android type) | Fat around the waist and belly | High — excess visceral fat |
Ideal WHR levels by health goal
| 0.75–0.85 | Excellent — athletic build |
| 0.85–0.90 | Very good — low risk |
| 0.90–0.95 | Good — normal, some risk factors |
| 0.65–0.70 | Excellent — optimal distribution |
| 0.70–0.75 | Very good — very low risks |
| 0.75–0.80 | Good — healthy range |
| 0.80–0.85 | Good — upper edge of normal |
WHR, BMI, body-fat % or LAP — which to choose
These metrics don't replace each other, they complement each other — each answers its own question:
- WHR — how fat is distributed (body shape, android/gynoid).
- BMI — the ratio of weight to height (a rough weight screen).
- Body-fat percentage — how much fat and muscle the body holds.
- LAP — visceral risk from waist and triglycerides (a blood test is needed).
For a full picture it helps to combine them: WHR and body-fat percentage without lab tests, and — if you have a lipid panel — LAP and the criteria for metabolic syndrome.
How to improve your WHR
Lowering your WHR means reducing abdominal (visceral) fat specifically. In short: regular cardio, strength training, fewer refined carbs, quality sleep and stress control. A full lifestyle breakdown is in the metabolic age from lifestyle calculator.
Frequently asked questions
Which is better — WHR or waist circumference?
They complement each other. Waist circumference directly reflects abdominal fat, while WHR accounts for build (wide or narrow hips). We show both assessments.
Why do men and women have different norms?
In women, estrogen naturally deposits fat on the hips, so a normal WHR is lower. The WHO thresholds account for these differences.
My weight is normal but my WHR is high — is that dangerous?
Yes. A high WHR at a normal weight signals a predominance of visceral fat — the risk of cardiovascular disease and diabetes is elevated regardless of weight.
Is height needed to calculate WHR?
No. WHR is the ratio of waist to hips; height plays no part in it. If you want to factor in height, the WtHR index (waist-to-height) or BMI is a good fit.
