This free waist-to-height ratio calculator shows in under a minute whether your waist is in a healthy range for your height. Enter your sex, height, waist and weight, and you get your ratio, your target waist, your BMI and an estimate of your body fat. It works in centimetres and kilograms or in inches and pounds.
What is the waist-to-height ratio?
Your waist-to-height ratio (WHtR) is your waist size divided by your height, measured in the same unit. A simple rule works for adults of every sex and ethnicity: keep your waist to less than half your height. For a person who is 170 cm tall, that means a waist under 85 cm.
Waist-to-height ratio chart
| Waist-to-height ratio | What it means |
|---|---|
| Under 0.40 | Below the usual range |
| 0.40 to 0.49 | Healthy range |
| 0.50 to 0.59 | Increased health risk |
| 0.60 and above | High health risk |
Researchers commonly use 0.50 as the boundary between a healthy ratio and increased risk. Above 0.60, the risk of heart disease and type 2 diabetes rises clearly.
Why waist-to-height ratio beats BMI
BMI only compares weight with height, so it cannot tell muscle from fat or show where the fat sits. Fat around the waist is the type most closely linked to high blood sugar, high blood pressure and heart disease. A large review of studies found that waist-to-height ratio predicts these risks better than BMI or waist size alone. That is why our calculator shows both numbers side by side.
How to measure your waist correctly
- Stand up straight and breathe out normally.
- Find the point halfway between your lowest rib and the top of your hip bone.
- Wrap a tape measure around your waist at that point, parallel to the floor.
- Keep the tape snug but not tight, and read the number.
- Measure twice and use the average.
How to lower your waist-to-height ratio
The good news is that belly fat often responds well to a few consistent habits:
- Train strength twice a week. More muscle improves how your body handles sugar. Start with our strength training after 40 guide.
- Walk after meals. A 10-minute walk after your biggest meals lowers the blood sugar spike.
- Cut liquid sugar. Soda, juice and sweet coffee drinks are the easiest calories to remove.
- Eat enough protein. It keeps you full and protects muscle while you lose fat. Find your daily target with our protein calculator.
- Sleep 7 hours or more. Short sleep raises appetite and makes belly fat harder to lose. See our better sleep tips.
Waist-to-height ratio calculator FAQ
What is a good waist-to-height ratio?
A ratio between 0.40 and 0.49 is considered healthy for most adults. Under 0.50 is the simplest target to remember.
Is waist-to-height ratio different for men and women?
No. The same 0.50 boundary works for men and women. We ask for your sex only to estimate your body fat with the RFM formula.
How accurate is the body fat estimate?
The relative fat mass (RFM) formula uses height and waist to estimate body fat. It is more accurate than BMI for many people, but it is still an estimate. A DEXA scan gives a precise measurement.
What should I do if my ratio is high?
Start with the habits above and talk to your doctor, especially if your ratio is 0.60 or higher. Ask for fasting glucose, HbA1c and blood pressure checks. Then see how your habits add up with our metabolic age calculator.
This calculator is for education, not diagnosis. It does not replace advice from your doctor.
