Do you have abdominal obesity or unnecessary fats accumulated around your hip area? Do you know that obesity can cause some severe health issues?
According to Jama Network, the fat piled up in the belly area leads to a higher chance of developing diabetes, heart issues, and cancer. These issues are more likely to be seen in women than men, and the primary cause is the high waist-to-hip ratio.
Based upon a waist measurement of and hip measurement of
Low health risk
Use our free waist-to-hip ratio calculator for men and women to get your WHR value!
What is the Waist-to-Hip Ratio?
The waist-to-hip ratio is the tool to measure obesity. To find out how much body fat you have, you must understand the areas where this fat is accumulated.
On average, most people have excess fats stored around their bellies or hips. Health practitioners have reached the point that the fats around the middle are more likely to produce health disasters than those stored around the hips.
Obesity is the main reason behind many diseases. With a high waist-to-hip ratio, you need to understand that this is the time to take measurements and control your weight!
To avoid the increased risk of developing cardiovascular diseases or uncontrolled diabetes, you must be careful with your WHR ratio to maintain your overall health.
How to Measure the Waist and Hips?
To measure your waist:
- Lift your shirt.
- You need to measure the waist at its smallest region, i.e., between the bottom rib and the top of your hip, above the belly button.
- Now slowly exhale.
- Take the measurement tape and wrap it around your waist. Make sure it is not tightened or too loose.
- Take the measurements while the tape is still wrapped around your waist region.
- For more accurate results, repeat the process.
To measure your hips:
- Stand straight with your feet flat on the floor and are closed together.
- Locate the widest part of your hips
- Circle the measuring tape around the widest hip region while holding the tape parallel to the floor. Wrap the tape around the hips till your pointed finger meets the other finger. Do not twist the tape.
- That’s it. You get the hip measurements and may repeat the process for precise results.
How to Calculate the Waist-to-Hip Ratio?
Our waist-to-hip calculator makes it easier to monitor where the excess fat is stored. To calculate it, follow these simple steps:
- Stand straight and breathe.
- With the help of a measurement tape, measure the circumference of your waist. Ensure you measure the smallest area of your waist above the belly button.
- Measure the widest area of your hip region.
- Enter these measurements in our WHR tool.
- Press Calculate.
Waist-to-Hip Ratio Formula
WHR = Waist Measurement / Hip Measurement (ratio= w /h )
While performing the measurements, do not hold the measuring tape too tight.
What is the Attractive Waist-to-Hip Ratio in Women?
Females have always been very concerned about Ideal body measurements. Although an ideal waist-to-hip ratio is essential for both men and women, women tend to be more careful about these measurements.
Every culture has a different perception regarding female bodies, so there is no exact definition of a perfect female body. The ideal waist-to-hip ratio in females is 0.8 or less; if it goes beyond that, you need to start working towards it. In western countries, a 0.7 waist-to-hip ratio is prevalent among females. It is usually considered an attractive body physique.
How is WHR Associated with Disease Risk?
The health practitioners believe that in women, WHR ranging from 0.81 to 0.85 is considered to have moderate disease risk, while in men, this ratio is from 0.96 to 1.0. A female with a waist-to-hip ratio greater than 1.0 would be at a higher risk for certain diseases.
According to WHO, abdominal obesity in men is defined by a WHR above 1.0. In contrast, in women, it is defined by the WHR above 0.85.
Health Risks in Women
|WHR < 0.80||Low health risk|
|WHR between 0.81 and 0.85||Moderate health risk|
|WHR > 0.86||High health risk|
Health Risks in Men
|WHR < 0.95||Low health risk|
|WHR between 0.96 and 1||Moderate health risk|
|WHR > 1||High health risk|
How Does the Waist-to-Hip Ratio Affect Your Health?
A higher waist-to-hip ratio indicates that your body has excess fats accumulated and that you need to be very serious about it. People who are apple-shaped (carry more weight around the middle region) are likely to be at more risk of certain critical diseases than those with pear-shaped bodies (carry more weight around the hips region).
If you have a high WHR, your chances of being affected by specific health issues increase often. Some of them are given below:
More fats in the abdomen cause obesity, which leads to an increased risk of cardiovascular diseases. The visceral fat surrounding the body leads to body inflammation and even cancer. According to NCBI, a healthy WHR is correlated with longevity and cardiovascular health.
The waist-to-hip ratio predicts the probability of both males and females contracting heart diseases. According to a study, WHR determines the mortality rate through heart diseases better than BMI and waist circumference.
Various studies show that fertility is linked with a waist-to-hip ratio as the distributed fats in the female body impact her ability to conceive. The amount of certain hormones such as estrogen, progesterone, and prolactin in a female body directly impacts the fertility rate. In case the WHR goes high, the fertility rate gets affected.
With the right balance of health and a lower waist-to-hip ratio, the chances of a female body conceiving become maximum.
Diabetes is a serious health concern affecting over 380 million people globally, and its primary cause is abdominal obesity. The WHR is a great way to measure visceral fat. According to WHO, a WHR above 1.0 leads an individual to develop type 2 diabetes.
How Do Demographics Affect WHR?
Every human body has different demands and reactions toward any physical activity. Studies have shown that every human body changes and sometimes evolves with time, resulting in varied WHR.
- With time, the waist circumference changes faster in men than in women.
- As the age increases, WHR also increases in both men and women.
- Even if you control WHR, it is not guaranteed that you are at lower risk of affecting with cardiovascular diseases.
How to Take Control of Alarming WHR?
WHR above the ideal level is seriously alarming and can even be fatal. You need to take specific measurements to take control of your high waist-to-hip ratio.
- Start following a customized and healthy diet plan recommended by a nutritionist.
- Make walking and jogging a habit.
- Work out for at least 4 hours a week.
- Do some meditation or yoga to keep yourself stress-free.
- Sleep at least 8 hours a day.
Why not check out some of our other top-notch calculators if you’ve already used our waist-to-hip-ratio calculator?
What is the lowest waist-to-hip ratio?
The waist-to-hip ratio below 5.55 is considered too low.
What is the ideal WHR for women?
The ideal WHR for women ranges from 0.6 to 0.8.
What is the ideal WHR for men?
For men, the ideal WHR is 0.9 or lesser.
What is the difference between BMI and WHR?
BMI calculates the entire body mass, while WHR measures the areas where the fat is stored. You can use our free BMI calculator to determine your body mass!
What is the average waist-to-hip ratio?
The average waist-to-hip ratio in males is 0.89. In contrast, on average, female bodies have a waist-to-hip ratio of 0.85.
What is the healthy BMI for every age?
For individuals above 18, the ideal and healthy BMI is between 18.5 and 24.9.
What is the ideal waist size for both males and females?
The ideal waist size for males is less than 40 inches; for females, the perfect waist size is 35 or less than 35 inches.
It is vital to make changes in your daily routines for a healthier lifestyle. You can see more tangible results and better performance in your day-to-day activities by taking little steps consistently. Obesity is a serious concern, and if it is not handled promptly, the consequences can be devastating in the long run.
Our waist-to-hip ratio calculator is exceptional if you want to determine how to measure your waist and hip areas correctly and which areas have the fats stored.
A fervent champion for holistic well-being, graces this community with her expertise in health and fitness. With a solid educational foundation in physical fitness and a commitment to empowering others, Sara distills her extensive knowledge and experience into actionable insights. Her writing, firmly grounded in evidence-based practices, aims to demystify health complexities and inspire readers to cultivate sustainable habits for a balanced life. As a certified fitness trainer, Sara offers a well-rounded perspective on wellness. Join Sara on this transformative journey towards a happier, healthier, and more vibrant you.