How to measure

1. Waist: narrowest point (or just above the navel), tape snug and level.
2. Hips: widest point around buttocks, tape level and relaxed stance.
3. Formula: WHR = waist ÷ hips. Example: 75 ÷ 95 = 0.789.

Risk thresholds

• Women: < 0.80 (Low), 0.80–0.85 (Moderate), > 0.85 (Higher)
• Men: < 0.90 (Low), 0.90–0.95 (Moderate), > 0.95 (Higher)

Body shape context

Lower WHR is associated with a more “pear” distribution; higher WHR suggests more abdominal fat (“apple”). Consider WHR together with BMI and waist circumference for a broader view.

Tips for accuracy

• Measure over light clothing, relaxed abdomen, normal breathing.
• Repeat twice and average the values.
• Use consistent units (cm or inches) for both waist and hips.

Worked examples (male & female)

• Female example: Waist 75 cm, Hips 95 cm → WHR = 75 ÷ 95 = 0.789 (Low risk range).
• Male example: Waist 92 cm, Hips 98 cm → WHR = 92 ÷ 98 = 0.939 (Moderate risk range).

WHR vs BMI vs Waist Circumference

• WHR reflects fat distribution (abdominal vs hip). Helpful for cardio‑metabolic risk screening.
• BMI reflects weight relative to height; does not show where fat is stored.
• Waist circumference directly captures central adiposity (e.g., ≥ 88 cm women, ≥ 102 cm men often flagged in guidelines).
• Use WHR alongside BMI and waist for a fuller picture rather than relying on a single metric.

Limitations

• Not a diagnostic test; thresholds are population guidelines and may vary by age and ethnicity.
• Measurement error (tape tilt, clothing layers) can shift the result.
• Athletic builds with high muscle mass may need additional assessments beyond WHR/BMI.

Lifestyle improvements often recommended

• Balanced diet emphasizing whole foods, adequate protein, and fiber.
• Regular activity: a mix of aerobic training and resistance exercise.
• Sleep and stress management—both can influence body fat distribution.
• Discuss customized plans with a qualified healthcare professional.

Common measurement pitfalls

• Holding breath or sucking in the abdomen (record normal breathing instead).
• Using different units for waist and hips (keep both in cm or both in inches).
• Measuring over bulky clothing, causing inflated numbers.

This tool is for education only and not a substitute for professional medical advice, diagnosis, or treatment.