What Is Waist-to-Hip Ratio?
Waist-to-hip ratio (WHR) is a simple measurement that reflects how fat is distributed across your body. It is calculated by dividing the waist circumference by the hip circumference. Research consistently shows that people who carry excess fat in their abdomen โ sometimes called an "apple shape" โ face a significantly higher risk of cardiovascular disease, type 2 diabetes, and metabolic syndrome than those who carry fat in the hips and thighs โ a "pear shape."
How to Measure Correctly
For the waist measurement, stand relaxed and measure at the narrowest point, typically just above the navel. Exhale normally and wrap the tape snugly โ but not tight โ keeping it parallel to the floor. For the hip measurement, stand with your feet together and measure at the widest point of the hips and buttocks, again keeping the tape parallel to the floor. For consistency, take measurements in the morning before eating, wearing minimal clothing.
WHO Risk Classification
The World Health Organization (WHO) defines risk thresholds that differ by sex. For men, a WHR below 0.90 is low risk, 0.90โ0.99 is moderate risk, and 1.00 or above is high risk. For women, the thresholds are below 0.80 for low risk, 0.80โ0.84 for moderate risk, and 0.85 or above for high risk. Women have stricter limits because they naturally carry more subcutaneous fat on the hips and thighs, so a higher proportion of abdominal fat is needed before the same health risks appear.
WHR vs. BMI
BMI is useful for screening overall body weight but has well-known limitations โ it does not distinguish between muscle and fat, and it cannot pinpoint where fat is stored. WHR directly measures fat distribution and is a stronger independent predictor of cardiovascular events than BMI alone. For a complete health picture, combine WHR with BMI, waist circumference, and blood pressure measurements.
Frequently Asked Questions
A. WHR = waist circumference รท hip circumference. Measure waist at its narrowest and hips at their widest point.
A. WHO guidelines: below 0.90 for men and below 0.85 for women indicates low risk.
A. They measure different things. WHR is a better predictor of cardiovascular risk, especially for people with normal BMI but excess belly fat.