Waist-to-Hip Ratio Calculator

WHR measures fat distribution rather than total mass, capturing the metabolically dangerous visceral fat that BMI misses. The INTERHEART study (Yusuf et al. 2005), examining 27,000 participants across 52 countries, found WHR was a stronger predictor of heart attack risk than BMI. A normal-weight person with high WHR faces greater health risks than an overweight person with low WHR because abdominal fat produces inflammatory cytokines.

These thresholds come from the 2008 WHO Expert Consultation on waist circumference and waist-hip ratio, representing points where cardiovascular and metabolic disease risk notably increases. Values above these thresholds indicate "substantially increased risk" of metabolic complications. The gender difference reflects women's naturally higher hip fat storage for reproductive purposes. Each 0.01 increase above threshold correlates with approximately 2% increased cardiovascular risk.

Emerging research suggests ethnic-specific WHR thresholds may be appropriate, similar to BMI adjustments for Asian populations. Studies in the European Journal of Clinical Nutrition found South Asian populations develop metabolic syndrome at lower WHR values than Caucasians. However, unlike BMI, WHO has not yet established official ethnic-specific WHR guidelines. Some researchers suggest lowering thresholds by 0.03-0.05 for South Asian and East Asian populations.

"Apple" shape (android fat distribution, high WHR) concentrates fat around the abdomen and organs, strongly associated with metabolic syndrome, type 2 diabetes, and cardiovascular disease. "Pear" shape (gynoid fat distribution, low WHR) stores fat in hips and thighs, which research shows is metabolically protective. A JAMA study found apple-shaped individuals had 2-3 times higher mortality risk than pear-shaped individuals at equivalent BMIs.

Sex hormones significantly influence fat distribution patterns. Estrogen promotes gynoid (hip/thigh) fat storage, while testosterone and cortisol favor abdominal deposition. Women's WHR naturally increases after menopause as estrogen declines, explaining increased cardiovascular risk in postmenopausal women. Chronic stress elevates cortisol, promoting abdominal fat accumulation. Research in the International Journal of Obesity confirms hormonal factors explain much of the gender difference in WHR-related health outcomes.

Regular exercise can improve WHR, though spot reduction is impossible. Research in the Journal of Applied Physiology shows aerobic exercise preferentially reduces visceral abdominal fat, improving WHR even without significant weight loss. Resistance training builds gluteal muscle, potentially increasing hip circumference and improving ratio. A meta-analysis in Obesity Reviews found combined aerobic and resistance training produced average WHR reductions of 0.02-0.04 over 12-24 week programs.