The Waist-to-Hip Ratio (WHR) is a straightforward measurement that indicates how fat is distributed across the body, specifically whether it’s accumulated more around the waist or hips. This calculation helps understand an individual’s body shape based on where fat is predominantly stored.
Calculating Your Ratio
Determining your Waist-to-Hip Ratio involves two precise measurements using a flexible tape measure. First, measure your waist circumference at its narrowest point, typically just above your belly button and below the rib cage. Ensure the tape is snug against your skin but not compressing it, and take the measurement after exhaling normally.
Next, measure your hip circumference at the widest part of your buttocks, ensuring the tape measure remains level around your body. Once both measurements are obtained, divide your waist measurement by your hip measurement to calculate your ratio. For example, a waist of 30 inches and hips of 40 inches would result in a WHR of 0.75.
Interpreting Your Waist-to-Hip Ratio
The calculated WHR helps classify body fat distribution for men and women. For women, a ratio below 0.85 indicates a lower-risk fat distribution. A ratio of 0.85 or higher suggests greater fat accumulation around the abdomen, associated with higher health considerations.
For men, a ratio below 0.90 indicates a lower-risk distribution. A ratio of 0.90 or higher indicates increased abdominal fat. These ranges relate to common body shapes: a higher WHR often corresponds to an “apple” shape (android obesity), where fat is concentrated around the midsection. A lower WHR usually signifies a “pear” shape (gynoid obesity), where fat is more distributed around the hips and thighs.
Waist-to-Hip Ratio and Health
The location of fat storage, particularly around the abdomen, has specific health implications. Fat accumulated around the waist is often visceral fat, which surrounds internal organs and is metabolically more active than subcutaneous fat found on the hips and thighs. This type of fat releases substances that can influence metabolic processes throughout the body.
A higher Waist-to-Hip Ratio, indicative of increased visceral fat, is linked to an increased risk of developing certain conditions. These include heart disease, type 2 diabetes, and metabolic syndrome—a cluster of conditions increasing the risk for heart disease, stroke, and diabetes. Visceral fat can contribute to inflammation and insulin resistance, contributing to these health outcomes.
WHR vs. Other Body Metrics
When assessing body composition, the Waist-to-Hip Ratio offers a different perspective compared to other commonly used metrics like Body Mass Index (BMI). BMI calculates a ratio of weight to height and is widely used for general population screening. However, BMI has limitations because it does not distinguish between fat mass and muscle mass, meaning a muscular individual might have a high BMI without excessive body fat.
BMI also does not account for where body fat is distributed. This is where WHR provides a more nuanced assessment. While BMI indicates if someone’s weight is within a healthy range, WHR specifically addresses central obesity, which is a stronger predictor for certain health outcomes than overall weight. Using WHR alongside BMI can offer a more complete picture of an individual’s health profile related to body composition.