The Waist-to-Hip Ratio (WHR) is a measurement used to assess the distribution of body fat. It is calculated by dividing the circumference of the waist by the circumference of the hips. This ratio serves as a practical tool for health professionals to evaluate an individual’s potential risk for developing certain chronic diseases. The WHR provides insight into body shape, distinguishing between those who store fat centrally around the abdomen and those who store it mainly in the hips and thighs. Assessing fat location is often a more useful indicator of health risk than simply looking at total body weight.
How to Accurately Measure Your WHR
Calculating your WHR requires a non-stretchable measuring tape and adherence to a precise protocol. Begin by standing upright and taking your waist measurement at the narrowest point of your torso, just above the navel. Take this measurement at the end of a normal exhalation, ensuring the tape measure is snug against the skin but not compressing it. Record this circumference in inches or centimeters, making sure to use the same unit for both measurements.
Next, measure the circumference of your hips by wrapping the tape around the widest part of your buttocks. Once both measurements are complete, calculate the ratio by dividing your waist circumference by your hip circumference. For instance, a 30-inch waist and 40-inch hips would result in a WHR of 0.75.
Understanding the Target Ranges
The resulting WHR value is interpreted using established numerical standards, which differ for men and women due to natural variations in fat storage patterns. For women, a ratio of 0.80 or less is considered low-risk for metabolic complications. A ratio between 0.81 and 0.85 suggests a moderate health risk, while a WHR greater than 0.85 indicates an increased risk according to World Health Organization (WHO) guidelines.
The thresholds for men are slightly higher because they tend to store more fat in the abdominal area. A low-risk WHR for men is 0.90 or less, with a moderate risk falling between 0.91 and 0.99. A ratio of 1.0 or greater for men is classified as high risk for developing conditions linked to central fat accumulation.
Why Fat Distribution Matters for Health
Fat stored in the abdominal area is biologically distinct from fat stored in the hips and thighs. This central fat is known as visceral fat, which surrounds internal organs. Unlike subcutaneous fat, which sits just beneath the skin, visceral fat is highly metabolically active.
Visceral fat releases inflammatory markers and hormones that directly impact the body’s systems, leading to adverse health effects. These chemical signals can disrupt normal functions, increasing insulin resistance and contributing to chronic low-grade inflammation. This inflammatory state is a direct mechanism linking a high WHR to a greater likelihood of developing conditions like cardiovascular disease, Type 2 diabetes, and metabolic syndrome.
People with a greater proportion of weight around their midsection, often described as an “apple shape,” face a higher health risk compared to those with a “pear shape,” where fat is stored primarily in the lower body.
WHR Compared to Other Health Metrics
The WHR offers a valuable perspective on health risk that Body Mass Index (BMI) often miss. BMI is calculated only from height and weight, meaning it cannot distinguish between fat mass and lean muscle mass. A muscular individual might have a high BMI, but their health risk could be low because they lack excessive central fat.
The WHR, however, specifically addresses central adiposity, which is the most harmful fat storage pattern. WHR is a stronger and more consistent predictor of mortality and cardiovascular outcomes than BMI because it captures this factor. While simple waist circumference is also useful, the WHR provides a ratio that accounts for an individual’s overall frame size.