The waist-to-hip ratio (WHR) measures the ratio of your waist circumference to your hip circumference. It can help determine how much fat is stored on your waist, hips, and buttocks.

The waist-to-hip ratio (WHR) is a key measurement used to help assess the risk of obesity and related conditions.

It’s often used alongside body mass index (BMI), which was traditionally used to estimate whether a person had low or high body fat by calculating the ratio of their weight to their height.

BMI is no longer used as much because it doesn’t account for many factors that can influence body weight, such as age, muscle mass, and bone mass.

WHR, on the other hand, may provide a better indication of your overall health risks because not all excess weight is equal when it comes to health risks.

For instance, a 2021 study found that people who carry more of their weight around their midsection (apple-shaped body) may be at a higher risk of heart disease, type 2 diabetes, and premature death than people who carry more of their weight in their hips and thighs (pear-shaped body).

Keep reading to learn more about WHR cut-offs, how to calculate it, and the benefits and risks of using WHR.

You’ll notice the language used to share stats and other data points is pretty binary, fluctuating between the use of “male” and “female” or “men” and “women.” While we typically avoid language like this, specificity is key when reporting on research participants and clinical findings.

The World Health Organization (WHO) uses cut-off points, or maximum WHRs, to determine a person’s risk of developing metabolic complications. The cut-off ratios are:

  • Men: 0.90 or less
  • Women: 0.85 or less

WHRs above these figures indicate a significantly increased risk of developing heart disease and other conditions linked to having overweight.

You can figure out your WHR on your own, or a healthcare professional can do it for you.

To measure it yourself:

  1. Stand up straight and breathe out. Use a tape measure to check the distance around the smallest part of your waist, just above the level of your belly button. This is your waist circumference (WC).
  2. Measure the distance around the largest part of your hips — the widest part of your buttocks. This is your hip circumference (HC).
  3. Divide your WC by your HC to calculate your WHR. The figure you get is your WHR.

For example, if your WC measures 30 inches and your HC measures 33 inches, then the calculation would be 30-inch WC ÷ 33-inch HC = 0.91.

WHR is an easy, inexpensive, and accurate way to help determine the proportion of your body fat. It may also help predict your risk of metabolic conditions like heart disease and diabetes.

Research from the American Diabetes Association suggested that WHR is even more accurate than BMI for predicting the risks of cardiovascular disease and premature death.

For example, a 2015 study with more than 15,000 adults showed that a high WHR was linked to an increased risk of early death, even in people with a moderate BMI.

This isn’t the only study that predicted health concerns using WHR:

  • A 2021 study found that WHR is an accurate tool for predicting hypertension (high blood pressure).
  • A 2023 study found that WHR is a better tool for calculating obesity-related risks for liver outcomes than BMI.
  • A 2019 study found that WHR is a more accurate tool for assessing the link between obesity and cognitive disorders than WC alone.

Experts also suggest that maintaining a moderate WHR is associated with greater health benefits.

For example, a 2020 study found that decreasing WHR by 5% significantly lowered the risks of developing chronic kidney disease in people with metabolic dysfunction-associated steatotic liver disease (MASLD), previously known as nonalcoholic fatty liver disease.

Another 2021 study suggested that using the WHR method to predict health outcomes can be particularly useful in certain groups of people. For example, WHR may be a better gauge of obesity in older adults whose body compositions have changed.

It’s easy to make mistakes while checking WHR, because you need to take two separate measurements. And, it can be hard to get an accurate measurement of your hips.

WHR can also be harder to interpret than WC, which is another measurement of abdominal obesity. You might have a high WHR because you carry more weight in your abdomen. Or, you might simply have extra muscle around your hips from working out.

Certain people won’t be able to get an accurate measure using WHR, including people who are shorter than 5 feet tall and people who have a BMI of 35 or higher. WHR is also not recommended for use in children.

Waist-to-hip ratio is a quick and easy way to check how much weight you carry around your middle section. It could help determine your risk of developing certain metabolic conditions.

However, it’s important to note that WHR is only one of several measurements for body weight, body fat, and health risk. It should be combined with other tools to help you gain a broader and more accurate understanding of your weight and health.

Use it as a guide to talk with a doctor about managing your weight and disease risk factors.

If your WHR is higher than the WHO’s cut-off points, consider speaking with a healthcare professional. They can develop an exercise and dietary plan to help you manage your weight and reduce the risk of disease.