What is the Waist-to-Hip Ratio?
The waist-to-hip ratio (WHR) is an anthropometric measurement that compares waist circumference to hip circumference. It is one of the most widely used indicators by the World Health Organization (WHO) to evaluate body fat distribution and cardiovascular disease risk.
Unlike BMI, which only considers weight and height, the WHR specifically identifies abdominal obesity, which is more directly linked to heart disease, type 2 diabetes, and metabolic syndrome.
How it is calculated
WHR = Waist circumference (cm) / Hip circumference (cm)
Risk classification according to WHO
Men
| WHR | Risk level | |-----|-----------| | < 0.90 | Low | | 0.90 - 0.99 | Moderate | | ≥ 1.00 | High |
Women
| WHR | Risk level | |-----|-----------| | < 0.80 | Low | | 0.80 - 0.85 | Moderate | | > 0.85 | High |
How to measure correctly
For accurate results, follow these instructions:
- Waist: Measure at the narrowest point of your torso, usually at navel level or between the last rib and the iliac crest. Do not hold your breath.
- Hips: Measure at the widest point of your buttocks, with the measuring tape parallel to the floor.
- Use a flexible measuring tape without squeezing or leaving slack.
- Measure against your skin or wearing very light clothing.
Measure in the morning, on an empty stomach and after using the bathroom for the most consistent readings.
Why is it important?
Abdominal (visceral) fat surrounds internal organs like the liver, pancreas, and intestines, and produces inflammatory substances that increase the risk of:
- Cardiovascular disease
- Type 2 diabetes
- High blood pressure
- Metabolic syndrome
- Certain types of cancer
The WHR is a screening tool. If your result indicates moderate or high risk, consult a healthcare professional for a complete evaluation.
WHR vs. BMI: Which is better?
Both indicators complement each other:
- BMI indicates whether you are overweight overall, but does not distinguish between fat and muscle, or where it accumulates.
- WHR reveals fat distribution, especially abdominal fat, which is metabolically more dangerous.
A person with a normal BMI but high WHR may have greater cardiovascular risk than someone with a high BMI but normal WHR.
How to improve your waist-to-hip ratio
- Cardiovascular exercise: 150+ minutes per week (walking, running, swimming)
- Strength training: Increases muscle mass and reduces visceral fat
- Healthy diet: Rich in fiber, lean proteins, and healthy fats
- Reduce sugar and alcohol: Both contribute to abdominal fat accumulation
- Sleep well: 7-9 hours; lack of sleep increases visceral fat
- Manage stress: Elevated cortisol promotes abdominal fat storage
It is the ratio between your waist circumference and hip circumference. It is calculated by dividing your waist measurement by your hip measurement. It helps evaluate how fat is distributed in your body and your cardiovascular risk.
For men, a WHR below 0.90 is considered low risk. For women, a WHR below 0.80 is low risk. These values are based on World Health Organization guidelines.
Place the measuring tape around your waist at the narrowest point, usually at navel level. Stand upright, relaxed, and without holding your breath. The tape should be firm but not tight.
Men and women store fat differently. Men tend to accumulate more fat in the abdomen (apple shape), while women accumulate it in the hips and thighs (pear shape). That is why the risk ranges differ.
WHR complements BMI. BMI does not distinguish where fat is located, while WHR evaluates abdominal fat, which is more dangerous. Using both indicators together gives a more complete picture of your health.
It is recommended to measure it once a month if you are working on improving your body composition. If your values are normal, measuring every 3-6 months is sufficient.
Yes, this is possible. It is known as "normal weight obesity" or "TOFI" (thin outside, fat inside). These individuals have elevated cardiovascular risk despite their apparently normal weight, making WHR a valuable screening tool.