What waist-to-hip ratio is
Your waist-to-hip ratio (WHR) compares the size of your waist to your hips. It's a quick, clothes-on way to gauge where you store fat — and fat carried around the abdomen carries more health risk than fat on the hips and thighs.
How to measure and read it
Measure your waist at its narrowest point (usually just above the belly button) and your hips at their widest, keeping the tape level and snug but not tight. Divide waist by hip. The World Health Organization risk cut-offs are:
| Risk | Men | Women |
|---|---|---|
| Low | below 0.90 | below 0.80 |
| Moderate | 0.90–0.99 | 0.80–0.84 |
| High | 1.0 and above | 0.85 and above |
Why it matters
An "apple" shape — more fat around the middle — is linked to higher risk of heart disease, type 2 diabetes and high blood pressure than a "pear" shape, even at the same overall weight. WHR captures this in a way that BMI alone can miss.
Improving your ratio
You can't spot-reduce belly fat, but an overall calorie deficit, regular activity and good sleep reduce abdominal fat over time, which lowers your waist measurement and your ratio. Strength training and managing stress both help too.
Helpful tools
A retractable tape makes consistent waist and hip readings easy.
View options →Track weight and fat trends alongside your ratio.
View options →Some links may be affiliate links; if you buy through them we may earn a small commission at no extra cost to you.
Frequently asked questions
What is a healthy waist-to-hip ratio?
Below 0.90 for men and below 0.80 for women is considered low-risk. Higher ratios indicate more abdominal fat and greater health risk.
How do I measure my waist and hips correctly?
Measure the waist at its narrowest point and the hips at their widest, with the tape level and snug. Use the same unit for both — the ratio cancels units out.
Is waist-to-hip ratio better than BMI?
Neither is 'better' — they measure different things. WHR shows fat distribution while BMI shows overall weight status. Looking at both gives a fuller picture.
Can I reduce my waist-to-hip ratio?
Yes. A sustained calorie deficit, regular exercise, strength training and good sleep reduce abdominal fat over time, lowering your waist and your ratio.