Calculate waist-to-hip ratio and the cardiovascular risk band it falls in.
Waist-to-hip ratio is a simple, validated predictor of cardiovascular disease, type 2 diabetes, and all-cause mortality, often outperforming BMI in prospective studies. Fat stored in the abdomen (visceral fat) is metabolically active and secretes pro-inflammatory cytokines; fat stored in the hips and thighs is less metabolically harmful. The WHO uses sex-specific cutpoints because women naturally carry more hip fat at any given body weight.
Waist-to-hip ratio
WHR = Waist circumference ÷ Hip circumference
WHR risk bands are based on WHO population-level guidelines and vary by ethnicity and age. This tool is for informational purposes only and is not a substitute for clinical cardiovascular risk assessment. Consult your doctor if you have concerns about your metabolic health.
Several large cohort studies (including the INTERHEART study across 52 countries) found that WHR predicted myocardial infarction risk more strongly than BMI. WHR captures the distribution of fat, not just its amount. That said, both measures have their limitations and are best used together.
Waist: stand relaxed (not sucking in), measure at the midpoint between the bottom rib and the iliac crest, after a normal exhale. Hips: measure the maximum circumference around the buttocks. Keep the tape parallel to the floor and snug but not compressing the skin.
Yes. Aerobic exercise is particularly effective at reducing visceral fat, which reduces waist circumference. Resistance training also helps, partly through increasing metabolic rate. Dietary changes (especially reducing refined carbohydrates and alcohol) help reduce visceral fat independently of exercise.