The WHR (Waist-to-Hip Ratio), that is the ratio of waist circumference to hip circumference, is a simple measurement that lets you assess the distribution of body fat. Unlike BMI, WHR shows where fat accumulates — and this matters greatly for health, because abdominal fat is more dangerous than fat on the hips and thighs.
The WHR Formula
The ratio is calculated by dividing waist circumference by hip circumference:
WHR = waist circumference [cm] / hip circumference [cm]
The result is a dimensionless number, usually in the range 0.7–1.0. The higher the value, the more fat accumulated around the abdomen.
How to Measure Correctly
- Waist — measure at the narrowest point, usually above the navel, on the exhale, without pulling in your stomach
- Hips — measure at the widest point of the buttocks
- Keep the tape horizontal and snug, but do not press it into the body
- Measure in the morning, on an empty stomach, for repeatable results
WHR Norms According to WHO
The World Health Organization gives thresholds for increased risk:
- Women: risk rises above a WHR of 0.85
- Men: risk rises above a WHR of 0.90
- WHR below 0.80 (women) and 0.90 (men) — low health risk
Calculation Example
A woman with a waist circumference of 78 cm and a hip circumference of 100 cm:
- WHR = 78 / 100 = 0.78
- The result of 0.78 falls below the threshold of 0.85
- This means low risk related to fat distribution
Body Shapes
WHR helps define your body shape: a high ratio means an "apple" shape (fat around the abdomen), while a low one means a "pear" shape (fat on the hips and thighs). The "apple" shape is associated with a higher risk of heart disease, hypertension and type 2 diabetes.
WHR and Other Indicators
WHR complements BMI well. A person with a normal BMI but a high WHR may have hidden abdominal obesity, invisible in the body mass index alone. The simpler measurement of waist circumference alone is also increasingly used (a norm below 80 cm in women and 94 cm in men).
What to Do With a High WHR
- Introduce regular physical activity, especially aerobic training
- Limit simple sugars and processed food
- Take care of sleep and stress reduction (cortisol promotes abdominal fat)
- Monitor your measurements every few weeks, not just body weight
Remember
WHR is a screening indicator, not a diagnosis. A single measurement does not replace a medical assessment. If the result exceeds the norm, treat it as a signal to change your lifestyle and possibly consult a doctor.
Want to quickly find out your result? Enter your waist and hip circumference in our WHR calculator on liczbnik.pl and it will calculate the ratio along with an interpretation according to WHO norms.