Where you carry fat matters as much as how much you carry. Your waist-to-hip ratio (WHR) is a simple way to check body-fat distribution, and it is linked to your risk of heart disease and type 2 diabetes. Measure your waist and hips, pop the numbers into the free waist-to-hip ratio calculator below, and see your result and risk category in seconds.

What is a healthy waist-to-hip ratio?

Your waist-to-hip ratio is simply your waist measurement divided by your hip measurement. According to the World Health Organization, a healthy ratio is below 0.85 for women and below 0.90 for men. Higher ratios mean more fat is stored around your abdomen (an apple shape), which carries more health risk than fat stored around the hips and thighs (a pear shape).

How to measure your waist and hips

Stand relaxed and breathe out normally. Measure your waist at its narrowest point, usually just above the belly button, keeping the tape snug but not digging in. Measure your hips at their widest point around the buttocks. Use the same units for both, keep the tape level all the way around, and take each measurement twice to be sure.

Why waist-to-hip ratio matters

Fat stored around your middle (visceral fat) sits close to your organs and is more strongly linked to heart disease, type 2 diabetes and high blood pressure than fat elsewhere on the body. That is why the ratio can be a better health indicator than weight or BMI alone for some people. If your ratio is in the higher-risk range, losing even a little around the waist through diet and exercise can make a meaningful difference.

Frequently asked questions

What is a good waist-to-hip ratio for a woman?

For women, a waist-to-hip ratio below 0.80 is considered low risk, 0.80 to 0.84 is moderate, and 0.85 or above is high risk according to WHO guidelines.

Is waist-to-hip ratio better than BMI?

They measure different things. BMI looks at weight relative to height, while waist-to-hip ratio shows where you store fat. For heart and metabolic risk, the ratio can be more informative, so it is useful to look at both.

How can I lower my waist-to-hip ratio?

Reducing overall body fat through a modest calorie deficit, regular activity including both cardio and strength training, better sleep and less alcohol all help shrink waist fat over time. There is no way to spot-reduce one area, so focus on overall healthy habits.