Waist-to-hip ratio is one of the simplest health screening measurements you can take at home, requiring only a tape measure and two measurements. This guide walks through measuring correctly and interpreting your result against WHO's risk thresholds.
What You Need
- A flexible tape measure (cloth or vinyl, not a rigid metal one)
- A mirror or a second person to help check the tape is level
- A few minutes standing relaxed, not after eating a large meal or exercising
If you'd rather skip manual division, the Waist-to-Hip Ratio Calculator computes your ratio and risk category instantly from your two measurements.
Step 1: Measure Your Waist Circumference
Stand relaxed with your feet together, and wrap the tape measure around your torso at its narrowest point — typically just above your belly button, roughly at the level of your navel. Breathe out normally before reading the measurement; don't suck in your stomach or hold your breath, since this gives an artificially low reading.
Worked example: Waist circumference = 85 cm.
Step 2: Measure Your Hip Circumference
Keeping the tape level all the way around, measure at the widest point of your hips and buttocks. This is usually a few inches below your waist measurement point. Make sure the tape isn't twisted and sits parallel to the floor at every point around your body.
Worked example: Hip circumference = 100 cm.
Step 3: Calculate Your Waist-to-Hip Ratio
WHR = Waist Circumference ÷ Hip Circumference
Using the worked example measurements:
- WHR = 85 ÷ 100 = 0.85
Step 4: Compare Your Result Against WHO Thresholds
| Risk Category | Men | Women |
|---|---|---|
| Low Risk | Below 0.90 | Below 0.80 |
| Moderate Risk | 0.90 – 0.99 | 0.80 – 0.84 |
| High Risk | 1.0 and above | 0.85 and above |
In the worked example, a WHR of 0.85 would be classified as Low Risk for a man, but High Risk for a woman — illustrating why it's essential to apply the correct gender-specific thresholds rather than a single universal cutoff.
Step 5: Track Changes Over Time
Re-measure monthly or quarterly under similar conditions — same time of day, similar state of hydration and digestion — to track genuine changes in fat distribution rather than short-term fluctuation. The Waist-to-Hip Ratio Calculator makes repeated tracking quick, and pairing it with the BMI Calculator and Body Fat Calculator gives a more complete picture of your overall body composition than any single metric alone.
Common Mistakes to Avoid
Measuring after eating a large meal. Wait at least an hour after eating for a more representative waist measurement.
Sucking in your stomach. This artificially lowers your waist measurement and produces a misleadingly favourable WHR.
Measuring over bulky clothing. Bulky clothing adds inches to both measurements; measure against skin or thin, form-fitting clothing instead.
Applying the wrong gender's thresholds. The risk categories genuinely differ between men and women — always use the threshold matching your sex.
Holding the tape at an angle. An uneven, sloped tape measure around your body produces a longer or shorter reading than the true circumference; use a mirror or helper to check it stays level.
Key Terms
- WHR (Waist-to-Hip Ratio) — the ratio of waist to hip circumference, used by WHO as an indicator of abdominal fat-related health risk.
- BMI — Body Mass Index, a complementary metric measuring overall weight relative to height.
- BMR — Basal Metabolic Rate, useful alongside body composition metrics for broader health and fitness planning.