A quick measure of how body fat is distributed — and what it may mean for your health.
For the most accurate result, measure with a flexible (cloth) tape measure over bare skin or light clothing, standing relaxed with your feet together. Don't pull the tape tight or hold your breath.
Waist: Find the narrowest part of your torso, usually about halfway between the bottom of your ribs and the top of your hip bone (roughly at the level of your belly button). Exhale normally and measure without sucking in.
Hips: Measure around the widest part of your buttocks, keeping the tape level all the way around.
Take each measurement twice and use the average. Use the same unit (cm or inches) for both — the ratio is the same either way.
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Your Waist-to-Hip Ratio
—Waist-to-hip ratio (WHR) reflects where your body stores fat. Fat carried around the abdomen ("apple" shape) is more strongly linked to health risks than fat carried around the hips and thighs ("pear" shape). The World Health Organization uses the following thresholds:
| Health Risk | Women | Men |
|---|---|---|
| Low | 0.80 or below | 0.95 or below |
| Moderate | 0.81 – 0.85 | 0.96 – 1.00 |
| High | 0.86 or above | 1.00 or above |
WHR is a screening indicator, not a diagnosis. It doesn't account for muscle mass, body frame, pregnancy, or individual medical history. It works best alongside other measures like waist circumference, BMI, and a conversation with a qualified healthcare professional. Always consult your doctor before making significant changes to diet or exercise.
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