Calculate your WHR and assess your cardiovascular health risk using WHO classification thresholds.
Frequently Asked Questions
According to the WHO, a healthy WHR is below 0.90 for men and below 0.80 for women. Ratios above these thresholds indicate increased risk of cardiovascular disease, type 2 diabetes, and metabolic syndrome. WHR is considered a better predictor of heart disease risk than BMI alone.
Measure your waist at the narrowest point between the bottom of your ribs and the top of your hip bones (usually at the navel level). Measure your hips at the widest point of your buttocks. Use a flexible tape measure, keep it level, and measure against bare skin or light clothing. Do not pull the tape tight.
WHR is often a better predictor of health risk than BMI because it measures fat distribution rather than just total weight relative to height. Central (abdominal) fat is more strongly associated with cardiovascular disease, insulin resistance, and inflammation than fat stored in the hips and thighs.
Yes. Regular cardiovascular exercise and strength training, especially core-focused exercises, can reduce waist circumference. A calorie-controlled diet high in fiber and protein also helps reduce abdominal fat. However, genetics influence where your body stores fat, so changes may take time.
Abdominal (visceral) fat surrounds internal organs and is metabolically active. It releases inflammatory cytokines and free fatty acids directly into the liver via the portal vein, increasing risk of insulin resistance, type 2 diabetes, cardiovascular disease, and certain cancers. Subcutaneous fat on hips and thighs does not carry the same metabolic risks.
Waist-to-hip ratio measures fat distribution, not just total body fat. Abdominal fat is strongly linked to heart disease, diabetes, and metabolic syndrome — making WHR a better health predictor than BMI for many people.