WHR Calculator
Calculate your Waist-to-Hip Ratio and assess your health risks
Enter Measurements
How to Measure Correctly?
Waist Measurement:
- Stand with feet 25-30cm apart
- Measure 1cm above the navel
- Or at the narrowest point
- Breathe normally, do not suck in your stomach
Hip Measurement:
- Stand with feet together
- Measure at the widest point of hips
- Keep tape measure horizontal
- Do not pull too tight
What is Waist-to-Hip Ratio?
**Waist-to-Hip Ratio (WHR)** is the ratio of waist circumference to hip circumference. It is an important indicator for assessing fat distribution and health risks. It better reflects visceral fat accumulation than BMI.
How to Calculate WHR?
WHR = Waist ÷ Hip
For example: Waist 80cm, Hip 100cm WHR = 80 ÷ 100 = 0.8
Why is WHR Important?
- **Predict Health Risks**: Abdominal obesity is highly correlated with cardiovascular disease and diabetes risk
- **Visceral Fat Indicator**: High WHR usually means excess visceral fat
- **More Accurate Than BMI**: Not affected by muscle mass, reflects body fat distribution more accurately
- **Simple to Measure**: Only requires a tape measure
Apple vs Pear Body Shape
Apple Obesity (Abdominal Obesity)
- • Fat accumulation in waist area
- • Higher WHR
- • More visceral fat
- • Higher health risk
Pear Obesity (Lower Body Obesity)
- • Fat in hips and thighs
- • Normal WHR
- • More subcutaneous fat
- • Lower health risk
How to Reduce WHR?
- **Reduce Abdominal Fat**: Burn body fat through cardio and strength training
- **Control Calorie Intake**: Maintain calorie deficit, reduce refined sugar and saturated fat
- **Increase Protein**: Improve satiety and maintain muscle mass
- **Core Training**: Strengthen abdominal muscles and improve waistline
- **Reduce Stress**: High cortisol leads to abdominal fat accumulation
- **Adequate Sleep**: Sleep deprivation affects hormonal balance, causing abdominal obesity
Frequently Asked Questions (FAQ)
1. What is WHR?
WHR is an important health metric used to assess your physical fitness and overall health status.
2. How accurate is the calculation?
The calculation is based on well-established scientific formulas and provides a reliable estimate for most people.
3. How often should I check?
We recommend checking every 4-8 weeks to track your progress and adjust your training or health plan accordingly.
Use our waist-to-hip ratio calculator to assess fat distribution, understand health risks, and create a scientific fat loss plan to improve your WHR.