Waist-To-Hip Ratio: Chart And How To Calculate
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, MSc (Biotechnology), University of Mumbai, Mumbai, Maharashtra •The waist-to-hip ratio helps you determine whether you have excess weight in your midsection, which may lead to several health risks. The waist-to-hip ratio calculator is a simple and easy tool to measure abdominal obesity and keep track of your health. Scroll down to check out the tool and learn more about it.
Your waist-hip ratio
Based upon a waist measurement of and hip measurement of
Classification
Low health risk
Moderate risk
High risk
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According to the WHO, a healthy waist-to-hip ratio (WHR) is 0.80 or less for women and 0.90 or less for men (1). However, a WHR of 1 or more indicates abdominal obesity and a higher risk of developing cardiovascular diseases (CVD), type 2 diabetes, hypertension, stroke, and prostate cancer (2), (3), (4), (5).
The waist-to-hip ratio (WHR) helps you get a better idea of your health status, unlike BMI, which just gives an idea of overall body fat.
How To Calculate Waist-To-Hip Ratio
To calculate WHR, follow these three simple steps:
Step 1: Stand straight and measure the circumference of the smallest part of your waist, just above the belly button, with a measuring tape. Do not pull the measuring tape too tight.
Step 2: Measure the circumference of the widest part of your hip and glute region.
Step 3: Enter the waist and hip measurements in the tool and calculate.
Here is the waist-to-hip ratio chart for men and women to help you get a better idea:
Waist To Hip Ratio Chart:
Women
| WHR | Disease Risk |
|---|---|
| 0.80 or lower | Low Risk |
| 0.81 to 0.84 | Moderate Risk |
| 0.85 or higher | High Risk |
Women tend to accumulate more fat in the abdominal, hip, and thigh regions compared to men (6). A waist-to-hip ratio below 0.80 is considered to pose a low health risk for them, while a value over 0.81 is considered moderate to high health risk. According to WHO, women with a higher WHR are at risk of developing hypertension, CVD, and diabetes type 2 and may have increased mortality rates (2), (3), (4),(7).
Men
| WHR | Disease Risk |
|---|---|
| 0.90 and below | Low Risk |
| 0.96 to 1.0 | Moderate Risk |
| 1.0 or higher | High Risk |
Most men tend to accumulate fat in the abdomen area (8). A WHR value below 0.90 is ideal for them as it indicates lower abdominal fat. On the other hand, a value over 0.90 puts them at risk for developing CVD, pre-diabetes, type 2 diabetes, and high blood pressure, and may increase mortality rate (2), (3), (4), (5), (7).
Tips To Reduce And Maintain Waist-To-Hip Ratio
If your wait-to-hip ratio is at the higher end, it’s time to take active measures to improve your lifestyle. Here are a few tips you may follow:
- Talk to a doctor and a nutritionist to get a customized diet chart.
- Ditch processed and fried foods. Consume whole grains, fiber-rich foods, and vegetables, and drink plenty of water.
- Work out at least 3 hours a week. You may choose any form of physical exercise.
- Go for strength training (under the supervision of a professional) at least twice a week.
- Go on walks instead of running if you have knee pain.
- Try hiking, trekking, or dancing to stay active.
- Meditate regularly to remain stress-free.
- Sleep for at least 7 hours a day.
When you consume more calories than the body can use, it stores that excess energy in the form of fat. The abdomen and the hip area is the most common place for fat accumulation. Staying active, exercising, and consuming a balanced diet will help reduce the excess fat and lower your wait-to-hip ratio. Use the tool to understand your risk factor, consult a doctor, and start making healthy changes in your lifestyle.
Frequently Asked Questions
What waist-to-hip ratio is too low?
A waist-to-hip ratio below 0.55 is considered to be too low, as the ideal value ranges between 0.6-0.8 (1).
What is a healthy waist-to-hip ratio for a 5’6 woman?
Irrespective of height, women should ideally have a waist-to-hip ratio between 0.6-0.8.
Sources
- Waist Circumference and Waist-Hip Ratio Report of a WHO Expert Consultation.
https://apps.who.int/iris/bitstream/handle/10665/44583/9789241501491_eng.pdf;jsessionid=B75820A2C301B29DA1FE75C7ADDE596B?sequence=1 - Is waist-to-hip ratio a better marker of cardiovascular risk than body mass index?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1373709/ - Association of Waist-Hip Ratio With Diabetes Mellitus: Strength and Possible Modifiers
https://diabetesjournals.org/care/article/15/7/912/17653/Association-of-Waist-Hip-Ratio-With-Diabetes - Waist-To-Height Ratio Is a More Accurate Tool for Predicting Hypertension Than Waist-To-Hip Circumference and BMI in Patients With Type 2 Diabetes: A Prospective Study
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8529190/ - Waist-hip Ratio (WHR) a Better Predictor for Prostate Cancer than Body Mass Index (BMI): Results from a Chinese Hospital-based Biopsy Cohort
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5341100/ - Sex differences in human adipose tissues – the biology of pear shape
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3411490/ - Waist-Hip-Ratio as a Predictor of All-Cause Mortality in High-Functioning Older Adults
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3154008/ - Why Do Men Accumulate Abdominal Visceral Fat?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6906176/
