Waist-to-Hip Ratio Calculator.
Find your waist-to-hip ratio (WHR) in seconds - no scale, calipers, or scans needed. Enter your waist, hip, and sex, and get your ratio to two decimals plus the WHO risk band: low, moderate, or high.
Calculate your waist-to-hip ratio
Tip: measure waist and hip in the same unit - the ratio is unitless, so centimetres or inches give the same result.
the short answer
Waist-to-hip ratio is waist circumference divided by hip circumference (WHR = waist / hip), measured in the same unit. The WHO risk bands by sex are: men - under 0.90 low, 0.90 to 0.99 moderate, 1.0 and over high; women - under 0.80 low, 0.80 to 0.84 moderate, 0.85 and over high. It estimates fat distribution and health risk, not body fat percent.
What is waist-to-hip ratio and how is it calculated?
Waist-to-hip ratio (WHR) compares the circumference of your waist with the circumference of your hips. It is a quick way to see where your body stores fat, which matters for health: fat carried around the midsection carries more metabolic risk than fat carried on the hips and thighs. Because it captures shape rather than weight, two people at the same scale weight can have very different ratios.
The formula is simply WHR = waist / hip, with both measured in the same unit. Measure your waist at its narrowest point and your hips at the widest point of the glutes, then divide. For example, a 90 cm waist with a 100 cm hip gives 90 / 100 = 0.90. Because both numbers share a unit, the ratio is identical whether you measure in centimetres or inches - there is nothing to convert, so this tool simply switches the labels on the unit toggle.
It is important to be clear about what the number is: WHR estimates fat distribution and the health risk linked to it, not your body fat percentage. It tells you where fat sits, not how much fat you carry in total. The big advantage is that it needs no equipment beyond a soft tape measure, so it is cheap to repeat - which matters more than a single perfect reading. Measure the same way each time and watch the trend.
WHO waist-to-hip ratio risk bands by sex.
The result panel labels your ratio against the World Health Organization bands. Women carry fat differently, so the healthy ceiling sits lower than it does for men - the same ratio means something different for each sex.
| Risk band | Men | Women |
|---|---|---|
| Low risk | Under 0.90 | Under 0.80 |
| Moderate risk | 0.90 - 0.99 | 0.80 - 0.84 |
| High risk | 1.0 and over | 0.85 and over |
These bands are general guidance, not a medical diagnosis. For a fuller picture, pair your ratio with an estimate of total fat from our body fat calculator, or check the simpler screening number with our waist-to-height ratio calculator.
How coaches use a waist-to-hip ratio calculator.
For online fitness and nutrition coaches, waist-to-hip ratio is a cheap, repeatable risk and progress marker between scans. The workflow is simple: record waist and hip at each check-in, calculate the ratio the same way every time, and watch the trend rather than reacting to one reading. Because it needs no equipment, every client can do it at home and report back - which keeps fat-distribution progress visible even when the scale stalls during recomposition.
The harder part is keeping those measurements attached to a real plan rather than scattered across notes. If you coach clients online, our guides on how to become an online fitness coach and how to price your coaching packages are the next steps once your measurement method is set.
Track measurements like this for every client.
A calculator gives you one reading. Coachway lets coaches set per-client targets and track check-in measurements alongside training and nutrition in one place, so a tape number turns into a trend your clients follow in their own branded app. See how the meal planner handles the nutrition side.
See Coachway pricingFrequently asked questions.
What is a waist-to-hip ratio calculator?
A waist-to-hip ratio calculator divides your waist circumference by your hip circumference to show how your body fat is distributed. You measure both in the same unit, and the tool returns a single ratio to two decimals plus a WHO risk band by sex. It needs only a soft tape measure - no scale, calipers, or scans - and works with either centimetres or inches.
How do I calculate my waist-to-hip ratio?
Divide your waist measurement by your hip measurement, using the same unit for both: WHR = waist / hip. For example, a 90 cm waist and 100 cm hip give 90 / 100 = 0.90. Because both numbers share a unit, the ratio is the same in centimetres or inches, so you do not need to convert. Round to two decimals to compare against the WHO risk bands.
What is a healthy waist-to-hip ratio by sex?
The World Health Organization uses different bands for each sex. For men, under 0.90 is low risk, 0.90 to 0.99 is moderate, and 1.0 or over is high. For women, under 0.80 is low, 0.80 to 0.84 is moderate, and 0.85 or over is high. Women carry fat differently, so the healthy ceiling sits lower than it does for men.
Does waist-to-hip ratio measure body fat percentage?
No. Waist-to-hip ratio estimates where your body stores fat and the health risk linked to that distribution - it does not tell you what percentage of your body is fat. A higher ratio means more fat around the midsection, which carries more metabolic risk. To estimate total body fat instead, use a method like the Navy tape body fat calculator alongside this ratio.
Where do I measure my waist and hips?
Measure your waist at its narrowest point, usually just above the navel, with the tape snug but not compressing the skin. Measure your hips at the widest point of the glutes. Stand relaxed, breathe out normally before reading, and keep the tape level all the way around. Measure both the same way each time so your ratio stays comparable between check-ins.
How do coaches use a waist-to-hip ratio calculator?
Coaches use waist-to-hip ratio as a cheap, repeatable risk and progress marker between scans. They record waist and hip at each check-in, calculate the ratio the same way every time, and watch the trend rather than one reading. On a coaching platform like Coachway, those measurements and targets sit per client alongside training and nutrition, so a tape number becomes part of an actual plan.
This calculator is general information, not medical or dietary advice. Waist-to-hip ratio estimates fat distribution and health risk, not body fat percent, and is not a substitute for guidance from a qualified professional.
Keep going: estimate total fat with the body fat calculator and check the simpler screening number with the waist-to-height ratio calculator, or read our guides on becoming an online fitness coach and pricing online coaching packages.
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Open calculator ->See what Coachway can do for your coaching business
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