Understanding Waist-to-Hip Ratio
What Is Waist-to-Hip Ratio?
The waist-to-hip ratio (WHR) divides your waist circumference by your hip circumference. It indicates whether you carry excess weight around your middle, which is a risk factor for heart disease, diabetes, and other health conditions. Unlike BMI, WHR accounts for fat distribution.
Healthy Ranges
For men, a WHR below 0.90 is low risk, 0.90-0.99 is moderate, and 1.0+ is high risk. For women, below 0.80 is low risk, 0.80-0.85 is moderate, and 0.86+ is high risk. These thresholds are based on WHO guidelines.
How to Measure
Measure your waist at the narrowest point between your ribs and hip bone. Measure your hips at the widest part of your buttocks. Stand straight and use a flexible tape measure snug against your skin without compressing it.
Improving Your WHR
Regular cardiovascular exercise, strength training, and a balanced diet can help reduce abdominal fat. Targeted exercises alone cannot reduce belly fat — overall body fat reduction through diet and exercise is the most effective approach.