WAIST-TO-HEIGHT
RATIO
CALCULATOR
Calculate your Waist-to-Height Ratio (WHtR) to assess cardiovascular and metabolic health risk. Research shows WHtR is often more predictive than BMI for identifying central obesity and associated health risks.
// YOUR MEASUREMENTS
Measure without shoes
Measure at your natural waist (narrowest point, typically at the navel)
HOW TO MEASURE
- 1. Stand relaxed with arms at your sides
- 2. Find the narrowest part of your waist (usually at navel level)
- 3. Wrap tape measure snugly but not tight
- 4. Take measurement at end of normal exhale
// YOUR RESULTS
WAIST-TO-HEIGHT RATIO
0.49
RISK GAUGE
RISK CATEGORIES
Your healthy waist target:
<35 in
To maintain WHtR below 0.5
What this means: Your WHtR is in the healthy range, indicating low cardiovascular and metabolic risk.
// BODY_SHAPE_SCIENCE
UNDERSTANDING WHtR
Waist-to-Height Ratio (WHtR) is a simple measurement that compares your waist circumference to your height. Research shows it's one of the best predictors of cardiovascular disease, type 2 diabetes, and metabolic syndrome - often outperforming BMI.
WHY WHtR BEATS BMI
- Location matters: WHtR measures abdominal fat, which is more metabolically dangerous than fat elsewhere
- Universal thresholds: The same cutoff (0.5) works regardless of age, sex, or ethnicity
- Accounts for body frame: Unlike BMI, taller people don't get unfairly penalized
- Simple rule: Keep your waist less than half your height
HEALTH RISKS BY CATEGORY
| WHtR | CATEGORY | HEALTH IMPLICATIONS |
|---|---|---|
| <0.4 | Slim/Underweight | May indicate underweight; ensure adequate nutrition |
| 0.4-0.5 | Healthy | Low risk of obesity-related diseases |
| 0.5-0.6 | Overweight | Increased risk; consider lifestyle modifications |
| >0.6 | Obese | High risk; consult healthcare provider |
THE FORMULA
WHtR = Waist Circumference / Height
(Using the same units for both measurements)
HOW TO IMPROVE YOUR WHtR
- Cardiovascular exercise: Burns visceral fat effectively
- Strength training: Builds muscle and boosts metabolism
- Dietary changes: Reduce refined carbs, increase fiber and protein
- Stress management: Cortisol promotes abdominal fat storage
- Quality sleep: Poor sleep disrupts hunger hormones
TRACK YOUR PROGRESS WITH BODYOS
Take your health optimization to the next level. The BodyOS app lets you track all your metrics in one place, get personalized insights, and see your progress over time.
Disclaimer: This calculator provides general health risk assessment based on WHtR. Individual health outcomes depend on many factors. This is not a diagnostic tool. Consult a healthcare provider for personalized medical advice.