Toolbox
Waist Ratio Tools
Waist-to-Height and Waist-to-Hip ratios — two of the strongest single predictors of cardiometabolic risk. More informative than BMI alone because they reflect WHERE your body stores fat.
Your measurements
Measure at the level of the navel.
Measure at the widest point.
Use a flexible (non-elastic) tape kept level with the floor.
Waist-to-Height Ratio
Waist-to-Hip Ratio
What this means
Your waist-to-height ratio is 0.5 and your waist-to-hip ratio is 0.9. One or both metrics indicate increased central fat distribution for males. Central adiposity is more strongly linked to metabolic risk than total body fat.
What to consider
Visceral fat responds well to consistent movement and nutrition changes — often before total weight shifts noticeably. Stress management also plays a role, as cortisol drives central fat storage. Your HOMA-IR and lipid panel results can show whether metabolic markers are already affected.
Medications that may affect your result
Corticosteroids (prednisone, dexamethasone) cause fat redistribution to the trunk and abdomen. This increases waist circumference disproportionately, raising both WHtR and WHR even if total weight has not changed significantly. Long-term use can shift both ratios into higher risk categories that may not reflect your underlying metabolic profile.
Your baseline may differ from the general population. Discuss with your healthcare provider.
Use this with
About this tool
Formula
Waist-to-Height Ratio (WHtR) = Waist circumference ÷ Height. Waist-to-Hip Ratio (WHR) = Waist circumference ÷ Hip circumference. Both ratios are unit-independent — the result is the same whether measured in centimetres or inches.
Thresholds
WHtR: Below healthy <0.40 / Healthy 0.40–0.49 / Increased risk 0.50–0.59 / High risk ≥0.60. The simple rule: keep your waist circumference below half your height.
WHR (Male): Low risk <0.90 / Moderate 0.90–0.99 / High ≥1.00
WHR (Female): Low risk <0.80 / Moderate 0.80–0.85 / High >0.85
Limitations
Measurement technique affects accuracy — always measure at the same anatomical landmarks (waist at navel, hips at widest point). Ratios do not distinguish visceral from subcutaneous fat. WHO waist circumference thresholds differ by ethnicity — Asian populations carry increased cardiometabolic risk at lower waist circumferences — but the ratio thresholds used here are broadly applicable across populations. Not validated for children or pregnant individuals.
Sources
WHO Waist Circumference and Waist-to-Hip Ratio Report (2008). Ashwell & Hsieh, WHtR meta-analysis (2005). Browning et al., WHtR systematic review (2010).
Educational tool only. Not for diagnostic purposes. Consult a healthcare provider for medical decisions.