Waist-to-Hip Ratio (WHR) Calculator

Measurement Tips: Stand straight. Waist at navel. Hips at widest point. Exhale before measuring.

Waist: At navel level

Hip: Widest point

Waist-to-Hip Ratio (WHR) Calculator 2025: Complete Guide to Abdominal Obesity

Waist-to-Hip Ratio (WHR) is a superior predictor of cardiovascular disease than BMI. It measures central (android) obesity linked to insulin resistance, hypertension, and dyslipidemia. Our WHR Calculator uses WHO/CDC cutoffs to assess risk. This guide covers measurement, interpretation, and reduction strategies.

Why WHR Matters

Visceral fat (around organs) secretes inflammatory cytokines → metabolic syndrome. WHR reflects fat distribution better than total fat.

WHO/CDC Risk Thresholds

GenderLow RiskModerate RiskHigh Risk
Men<0.900.90–0.95>0.95
Women<0.850.85–0.90>0.90

How to Measure Correctly

  1. Stand relaxed, feet together
  2. Waist: Midpoint between lowest rib and iliac crest (or navel)
  3. Hip: Maximum circumference around buttocks
  4. Use non-stretch tape, parallel to floor
  5. Measure at end of normal expiration

WHR vs BMI

  • WHR: Better for CVD, diabetes, stroke risk
  • BMI: Total body fat, misses distribution
  • High WHR with normal BMI = "skinny fat"

Health Risks of High WHR

  • 2x risk of heart disease
  • 3x risk of type 2 diabetes
  • Higher stroke, hypertension, PCOS
  • Increased mortality even at normal weight

Ethnic Variations

  • Asians: Lower thresholds (Men >0.90, Women >0.80)
  • Use ethnicity-specific cutoffs when available

Reducing WHR

1. Diet

  • Reduce refined carbs, added sugars
  • Increase fiber (25–30g/day)
  • Moderate alcohol (≤1 drink women, ≤2 men)

2. Exercise

  • 150 min/week moderate cardio
  • Strength training 2x/week
  • HIIT reduces visceral fat

3. Lifestyle

  • 7–9 hours sleep
  • Stress management (meditation, yoga)
  • Quit smoking

Limitations

  • Less accurate post-pregnancy, ascites
  • Not for children (use waist circumference alone)
  • Measurement error common

Advanced Tips

  • Track monthly with same tape
  • Pair with BMI and BP
  • Use in metabolic syndrome screening

FAQs

Can I reduce WHR with spot training? No. Fat loss is systemic.

Is WHR better than waist circumference? Yes for risk stratification.

What if my WHR is high but BMI normal? Still at risk — focus on diet/exercise.

Conclusion

WHR is a simple, powerful tool for cardiovascular risk assessment. Use our 2025 WHR Calculator regularly to track progress. Aim for <0.90 (men) or <0.85 (women). Lifestyle changes can reduce WHR in 3–6 months. Consult your doctor for personalized advice.

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