The Waist-to-Hip Ratio (WHR) is a measurement that offers powerful insight into how fat is distributed across the body. Unlike the Body Mass Index (BMI), WHR specifically assesses the proportion of fat stored around the abdomen relative to the hips. This focus on fat distribution is important because where the body stores fat is a significant indicator of potential future health risks. The ratio provides a nuanced picture of body composition, helping to identify individuals who may appear to be at a moderate weight but carry fat in a way that increases health concerns.
Calculating Your Ratio: Accurate Measurement Techniques
Calculating the Waist-to-Hip Ratio requires two precise measurements: the waist circumference and the hip circumference. To ensure the most accurate result, the subject should stand upright with feet close together. Measurements should ideally be taken against bare skin or over a single layer of thin clothing.
The World Health Organization (WHO) recommends measuring the waist at the midpoint between the lower margin of the last palpable rib and the top of the iliac crest. It is important to measure the waist after exhaling normally, avoiding the urge to pull the abdomen in.
Hip circumference is measured around the widest portion of the buttocks, ensuring the tape measure remains parallel to the floor during the entire process. Once both measurements are taken in the same unit—either inches or centimeters—the ratio is calculated by dividing the waist circumference by the hip circumference.
Understanding the Results: Apple vs. Pear Shapes
The resulting WHR value determines the body shape classification and provides an assessment of health risk. A lower WHR signifies a “Gynoid” or Pear shape, where fat is predominantly stored around the hips and thighs. Conversely, a higher WHR indicates an “Android” or Apple shape, characterized by fat accumulation around the trunk and abdomen.
The World Health Organization has established specific numerical thresholds for increased health risk associated with abdominal obesity. For men, a WHR above 0.90 indicates an increased risk, correlating with the Apple body shape. For women, a ratio greater than 0.85 suggests this elevated risk.
The Android shape is defined by central fat storage and is linked to greater health concerns. The Gynoid shape, with its lower ratio, indicates a fat distribution pattern associated with a lower metabolic risk.
The Critical Link Between WHR and Health Risk
The reason the Apple shape, or a high WHR, is linked to greater risk lies in the specific type of fat stored around the midsection: visceral fat. This is distinct from subcutaneous fat, which is the fat located just beneath the skin. Visceral fat is metabolically active, meaning it actively releases inflammatory compounds and molecules that interfere with normal bodily functions.
These compounds can disrupt the body’s insulin sensitivity, leading to insulin resistance. This resistance is a precursor to Type 2 Diabetes and is a central feature of metabolic syndrome.
A high WHR serves as a proxy for high levels of visceral fat, making it a powerful predictor of disease. Studies link an elevated WHR to an increased risk of cardiovascular disease, stroke, and certain cancers, even in individuals who may have a moderate Body Mass Index. The ratio’s ability to pinpoint the location of fat storage makes it a superior indicator of adverse health outcomes compared to BMI alone. WHR is a valuable tool for screening risk and should prompt a conversation with a healthcare professional for a complete health assessment.