What is the difference between the waist-to-hip ratio and BMI? BMI is a measure of excess weight rather than excess body fat. BMI does not take into account differences in muscle mass, bone density, and overall body composition. On the other hand, WHR is a measure of body fat distribution.
What is the Waist-to-hip ratio (WHR)?
WHR is a measure of body fat distribution. which is calculated by dividing the waist measurement by the hip measurement. WHR is another screening tool to identify people who may be at risk of health problems because of their body fat distribution.
The waist-to-hip ratio is the ratio of the circumference of the waist to that of the hip, i.e. waist/hip.
What are the categories of WHR?
The following are the categories of WHR:
- Low risk: 0.8 or lower for women and 0.9 or lower for men.
- Moderate risk: 0.81–0.85 for women and 0.91–0.95 for men.
- High risk: 0.86 or higher for women and 0.96 or higher for men.
How do I measure waist and hip size?
To measure your waist circumference, measure using a tape at the narrowest point of your waist and measure your hip circumference at the widest point of your hip.
The ideal waist circumference for men is less than 40 inches (102 cm) and for women is less than 35 inches (88 cm).
How can I calculate my waist-to-hip ratio?
To calculate your waist-to-hip ratio, divide your waist measurement by your hip measurement.
WHR = Waist circumference / Hip circumference
Waist-to-Hip Ratio calculator
The waist circumference should be measured from the midpoint between the lower margin of the last palpable rib and the top of the iliac crest (i.e. just above the belly button), using a quality non-stretchable measuring tape. Hip circumference should be measured around the widest portion of the buttocks, with the tape parallel to the floor.
Instructions
Take circumference measurements in either centimeters or inches. The waist is the part of the abdomen between the rib cage and hips. The waistline refers to the horizontal line where the waist is narrowest. Waist circumference is a measure of the smallest circumference of the natural waist; just above the belly button. Hip circumference should be measured around the widest portion of the buttocks, with the tape parallel to the floor.
Enter or select the appropriate information such as waist size, hip size, and gender. Then click Calculate for the result.
High WHR complications
Having a high waist-to-hip ratio (WHR) can increase the risk of developing several health conditions such as heart disease, high blood pressure, diabetes, and cancer. Individuals with a high waist-to-hip ratio indicate a high amount of fat in their abdomen, which contains many vital organs such as the liver and pancreas that's function might be affected by this excess storage of fat.
What are the ways to reduce your waist-to-hip ratio?
- Increased physical activity - Cardiovascular exercises such as running, cycling, and swimming can help reduce body fat and improve overall health. Strength training increases metabolism, which can help burn more calories thus decreasing fat deposits by building muscle mass. Core exercises such as planks, crunches, and sit-ups can help tone the abdominal muscles and reduce waist size.
- Eating a healthy diet rich in fruits, vegetables, whole grains, and protein can help reduce body fat.
- Stress causes the body to produce cortisol, which can increase fat storage in the abdomen.